Cable Kneeling Triceps Extension

An isolation exercise for the triceps. The kneeling position stabilizes the torso, forcing the triceps to handle the load without assistance from the body.

Exercise Details

Level
Beginner
Body Area
upper
Type
isolation
Required Equipment
Seated Cable Row Machine
Seated Cable Row Machine
Target Muscle Groups
Primary
Triceps
Secondary
Back

Setup

Attach a rope to a high pulley. Kneel on the floor facing away from the machine. Hold the rope over your head with elbows bent and tucked in.

Instructions

1. Extend your arms forward and down until they are fully locked.
2. Squeeze the triceps at the bottom.
3. Slowly return to the start by bending the elbows.
4. Keep your upper arms stationary throughout.
5. Maintain a neutral spine.

Common Mistakes

1. Flaring the elbows out.
2. Moving the upper arms.
3. Arching the back.

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