Kneeling Cable Triceps Extension
Trains the Long Head.
- Equipment
- A cable station
- Mechanic
- Isolation
- Force
- Push
- Level
- Intermediate
How to do it
- Set a rope on a high pulley and kneel a step back from the machine, facing it.
- Take an end in each hand and bring your hands beside your head, elbows pointing forward.
- Sit tall on your knees with your hips under your shoulders and your stomach braced.
- Straighten the arms forward and down until they are straight.
- Squeeze briefly at the bottom.
- Let the rope draw the hands back beside your head under control.
Common mistakes
- Sitting back onto your heels. Once the hips drop, the trunk leans and bodyweight is doing part of the work.
- Letting the upper arms drift. They point forward and stay put; if they travel, this becomes a pulldown with the triceps assisting.
- Letting the cable pull you off balance. Kneeling is a narrow base, so the load is limited by what you can anchor rather than by what the arms can extend.
- Leaning forward into the rope. The trunk stays upright; leaning turns the stack into something bodyweight is holding.
Muscles worked
Primary
- Long HeadTriceps