Kneeling Cable Triceps Extension

Kneeling with your back to the cable, you extend overhead with a focus on the long head.

• Isolation
• Cable
• Intermediate

How to do it

• Kneeling, high pulley behind you
• Extend your arms forward and overhead
• Control the return without moving your elbows

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Arching your lower back
• Flaring your elbows

Muscles worked

Primary

• Triceps

Alternatives

• Overhead Barbell Triceps Extension
• Cable Triceps Pushdown