Cable Kneeling Triceps Extension
Expert Advice
Keep your core engaged and maintain a straight line from your knees to your shoulders to prevent using your body weight to assist in the movement.
How-to-do Steps
- Attach a rope handle to the high pulley of a cable station.
- Kneel down facing away from the machine, rope handle in both hands.
- Start with your hands beside your head, elbows bent.
- Extend your arms, pushing the rope down until your arms are fully extended.
- Return to the starting position with control.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Kneeling Triceps Extension primarily targets the Triceps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Kneeling Triceps Extension work?
Cable Kneeling Triceps Extension primarily targets the Triceps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Kneeling Triceps Extension?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Kneeling Triceps Extension suitable for beginners?
Cable Kneeling Triceps Extension is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
