About this exercise
A kneeling cable triceps extension performed from a high pulley with the torso leaning forward. The kneeling position increases core engagement and places a strong stretch on the long head of the triceps at the start of each rep.
Cable Kneeling Overhead Triceps Extension
Step by step instructions, muscle activation and variants for the Cable Kneeling Overhead Triceps Extension.
MediumTriceps
How to Perform
- Attach a rope or straight bar to the high pulley of a cable machine
- Kneel facing the machine and grip the attachment with both hands
- Lean your torso forward slightly and position your elbows close to your head
- Keeping your upper arms fixed, extend your elbows fully to straighten your forearms
- Squeeze the triceps at the end of the movement
- Slowly return your forearms to the starting position under control
Muscle Activation
Primary
Triceps
About the Cable Kneeling Overhead Triceps Extension
The Cable Kneeling Overhead Triceps Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
