Exercise guide
Kneeling Cable Triceps Extension
The Kneeling Cable Triceps Extension uses a high pulley and sideways bench to support the head and upper arms. The triceps extend the elbows while the cable maintains tension through the movement.
Training context
Who May Find This Extension Useful?
The bench support can make it easier to keep the upper arms fixed compared with an unsupported overhead extension. It also creates a different cable angle from a standard pressdown.
The bench, pulley, and bar must be aligned before kneeling. Use a manageable load because entering and leaving the position can be awkward.
Technique overview
Keep the upper arms supported
Kneel facing away from the pulley and place the head and upper arms securely on the bench. Extend the elbows until the forearms and bar travel away from the cable, then pause briefly. Return slowly without lifting the upper arms or allowing the stack to pull the bar backward.
Treat this as an overview and use a range, pace, and setup you can control.