Triceps extension with cable (kneeling)
Cable kneeling triceps extension is an effective exercise targeting the triceps, shoulders, and core stabilizers. By adopting a kneeling position, it reduces lower back strain and enhances overall stability, making it a joint-friendly choice. Athletes benefit from this exercise due to its focus on triceps strength, essential for pushing movements in various sports. It also improves arm and shoulder endurance, supporting better performance in swimming, basketball, and other activities requiring upper body strength and stability.
| Primary muscle group: | Arms |
| Exercise type: | Cable |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
17kg
Avg. weight
38lbs
Avg. weight
Rating
* Based on data from the Blaze community
Description
- 1Attach a bar to a cable pulley and position yourself in front of a perpendicular flat bench. The cable pulley is behind you. Kneel down and grasp the bar with a pronated / overhand grip. Then lean forward until your elbows rest on the flat bench. Keep your back straight.
- 2Your forearms should be pointing upwards and the cable should be pulled tight. This is your starting position.
- 3Exhale as you lower the bar by extending your elbows until your arms are almost fully extended.
- 4Inhale as you flex your elbow to raise the bar towards the starting position.
- 5You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
Engage Your Core: Keep your core muscles engaged to maintain stability and proper form throughout the movement. This will help to prevent any lower back strain.
Elbow Positioning: Make sure to keep your elbows close to your head and stationary throughout the exercise. This ensures that the triceps are fully engaged.
Controlled Movements: Focus on slow, controlled movements. Avoid using momentum to lift the weight as this diminishes the effectiveness of the exercise.
Full Range of Motion: Extend your arms fully at the end of the movement to ensure you are working the entire triceps muscle.
Breathing Technique: Exhale as you extend your arms and inhale as you return to the starting position. Proper breathing can help you maintain focus and control.
Consistent Tension: Maintain constant tension on the cable throughout the exercise. Avoid letting the weight stack touch down in between reps as this can alleviate tension on the muscles.
Setup and Alignment: Make sure the cable pulley is set at an appropriate height – just above or at shoulder level – to ensure proper form and maximize the effectiveness of the workout.
Handle Grip: Use a neutral or overhand grip on the handle to focus the tension on the triceps. Experiment with different grips to find what feels best for you.
Stabilize with Kneeling Stance: By kneeling, you reduce the involvement of other muscle groups and can focus more on isolating the triceps.
Start Light: Begin with a lighter weight to master proper form before progressing to heavier weights. Improving technique is crucial to preventing injury and maximizing results.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
