Smart Workout Diary

Cable Kneeling Tricep Extension

The cable kneeling triceps extension is an isolation exercise performed from a kneeling position using a cable pulley. It primarily trains the triceps through controlled elbow extension, while the shoulders and trunk help maintain a stable position. It supports triceps strength and upper-arm muscle development.

Demonstration

Cable Kneeling Tricep Extension — demonstration 1
Cable Kneeling Tricep Extension — demonstration 2

Instructions

  1. Set a cable pulley high and attach a suitable handle. Select a light load, then kneel facing away from the pulley with a stable, upright torso.
  2. Bring the handle behind or above your head and position your elbows close to your head. Keep your upper arms still and brace your abdomen.
  3. Exhale as you straighten your elbows, moving the handle forward and upward until your arms are nearly straight.
  4. Inhale as you slowly bend your elbows and return to the start under control. Do not let the weight pull your shoulders or lower back out of position.
Muscle Group
Triceps
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Keep the elbows fixed: move only at the elbows rather than turning the exercise into a shoulder movement.
  2. Use controlled resistance: avoid locking out forcefully or allowing the cable to snap you back.
  3. Maintain a neutral spine: brace your abdomen and reduce the load if you need to arch your lower back.
Exercise library