Kneeling Cable Triceps Extension

An intermediate strength exercise for the triceps, done with a cable machine and a bench or box.

Movement guide

Kneeling Cable Triceps Extension

Demand · source-assignedMedium (unreviewed)

Equipment requiredA cable machine + A bench or box

Muscle focusTriceps

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Triceps extension machine demonstrated on the 3D figure

3D demoTriceps extension machineBeginner · Strength machine

Similar move, beginner grade.

This move

Kneeling Cable Triceps ExtensionIntermediate · A cable machine + A bench or box

Intermediate grade (source-assigned).

Harder option

Bench press with chains demonstrated on the 3D figure

3D demoBench press with chainsAdvanced · A barbell + A bench or box + Other / check instructions

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Place a bench sideways in front of a high pulley machine.
Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down.
Face away from the machine and kneel.
Place your head and the back of your upper arms on the bench. Your elbows should be bent with the forearms pointing towards the high pulley. This will be your starting position.
While keeping your upper arms close to your head at all times with the elbows in, press the bar out in a semicircular motion until the elbows are locked and your arms are parallel to the floor. Contract the triceps hard and keep this position for a second. Exhale as you perform this movement.
Slowly return to the starting position as you breathe in.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

Loading movement options…

What it works

Muscles

Main: Triceps.

Equipment

A cable machine + A bench or box

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Cable lying triceps extension demonstrated on the 3D figure

3D demoCable lying triceps extensionIntermediate · A cable machine + A bench or box

Decline dumbbell triceps extension demonstrated on the 3D figure

3D demoDecline dumbbell triceps extensionIntermediate · A dumbbell + A bench or box

Decline EZ-bar triceps extension demonstrated on the 3D figure

3D demoDecline EZ-bar triceps extensionIntermediate · EZ curl bar + A bench or box

Dumbbell skull crusher (lying triceps extension) demonstrated on the 3D figure

3D demoDumbbell skull crusher (lying triceps extension)Intermediate · A dumbbell + A bench or box

Incline barbell triceps extension demonstrated on the 3D figure

3D demoIncline barbell triceps extensionIntermediate · A barbell + A bench or box

One-arm overhead dumbbell triceps extension demonstrated on the 3D figure

3D demoOne-arm overhead dumbbell triceps extensionIntermediate · A dumbbell

Browse more

Questions people ask

What muscles does the Kneeling Cable Triceps Extension work?

Mainly the triceps.

What equipment do I need for the Kneeling Cable Triceps Extension?

A cable machine + A bench or box.

Is the Kneeling Cable Triceps Extension good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Triceps extension machine.

What is an easier alternative to the Kneeling Cable Triceps Extension?

Try the Triceps extension machine. It works similar muscles at a lower grade.

How do I make the Kneeling Cable Triceps Extension harder?

Progress to the Bench press with chains, or add load, range or slower lowering once your form is solid.