Kneeling Triceps Extension

An isolation exercise for the triceps that reduces the ability to use leg drive or momentum, resulting in higher muscle activation.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Hi-Lo Cable Machine

Target Muscle Groups

Primary

Triceps

Secondary

Back

Setup

Kneel on a soft pad. Hold a dumbbell or cable attachment behind your head with elbows bent and tucked in.

Instructions

1. Extend your arms overhead until locked.
2. Squeeze the triceps at the top.
3. Lower the weight slowly behind your head.
4. Maintain a braced core and upright torso.
5. Keep upper arms stationary.

Common Mistakes

1. Flaring elbows.
2. Arching the lumbar spine.
3. Moving the upper arms.

Alternative Exercises

Wide Grip Behind the Neck Pulldown

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Wide Grip Behind the Neck Pull-Up

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Wide Grip Pull-Up

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Weighted Lying Twist

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Underhand Pulldown

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Twin Handle Parallel Grip Lat Pulldown

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