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Kneeling Cable Triceps Extension

A kneeling overhead cable extension that stretches the triceps' long head under constant tension for a strong growth stimulus.

ArmsCableElbow extension

Primary

Triceps brachii (long head)

Secondary

AnconeusRectus abdominis

Equipment

Cable

Pattern

Elbow extension

Setup

  1. 01Attach a rope to a high pulley.
  2. 02Grab the rope and kneel facing away from the stack.
  3. 03Bring the hands behind the head, elbows pointing forward.
  4. 04Hinge the torso slightly forward and brace the core.

Execution

  1. 01Extend the forearms forward until the arms straighten.
  2. 02Keep the upper arms fixed beside the head.
  3. 03Squeeze the triceps at full extension.
  4. 04Bend the elbows to return to the deep stretch.

Checkpoints

  • -Elbows stay narrow and point forward, not flared.
  • -Upper arms hold still; only the forearms move.
  • -Hips stay stacked over the knees without sagging.
  • -The rope reaches a full stretch behind the head.

Common mistakes

  • -Flaring the elbows wide to press instead of extend.
  • -Rocking the torso to yank the weight forward.
  • -Cutting the stretch short behind the head.
  • -Letting the cable pull the arms back uncontrolled.

Programming notes

  • -Use 3 to 4 sets of 10 to 15 reps.
  • -Emphasize a slow 3 second return into the stretch.
  • -Progress load gradually; the stretched position punishes big jumps.

Related exercises

Incline Cable Triceps Extension

Cable / Arms

Overhead Triceps Extension

Dumbbell / Arms

Standing One-Arm Cable Triceps Extension

Cable / Arms

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