Kneeling Cable Triceps Extension
A intermediate isolation movement that trains the triceps with a cable machine.
Force Type
Push
isolation
Difficulty
Intermediate
isolation
Variations
0
equipment swaps
Muscles
1
primary + secondary
The verdict
Kneeling Cable Triceps Extension has 7-step instructions, among the most thoroughly documented of the 71 triceps exercises PlainExercise catalogues.
Ranked against the 71 triceps exercises PlainExercise currently catalogues, not the full exercise-science literature.
Kneeling Cable Triceps Extension is a intermediate isolation movement that trains the Triceps. It requires a cable machine. There are 0 known variations and 8 peer exercises that target the same primary muscle.
- 1 of 9 exercises targeting the Triceps
- Level: intermediate
PlainExercise cross-links 0 variations and 8 peer exercises sharing the same primary muscle.
What the Kneeling Cable Triceps Extension Data Reveals
Kneeling Cable Triceps Extension is classified in the PlainExercise database as a intermediate-level isolation movement with a push force profile, primarily training the Triceps. The canonical form requires a cable machine, and the movement falls within the strength category. The parent record is sourced from the public-domain Free Exercise DB and enriched with exercise-science framing unique to PlainExercise, including structured common-mistake patterns derived from the force and mechanic fields above.
Within the same primary-muscle cohort, the Triceps is trained by 9 catalogued movements in total, meaning any practitioner planning a session has at least 8 alternatives that load the same tissue through different joint angles or equipment profiles. No alternate-equipment variations have been catalogued for Kneeling Cable Triceps Extension yet; the canonical form is the documented path. The documented execution runs 7 discrete steps, each one derived directly from the upstream record and reproduced verbatim rather than paraphrased.
Context matters: this database aggregates exercise science taxonomy (level, mechanic, force, primary/secondary musculature, equipment) but does not and cannot account for individual biomechanics, joint history, recovery status, or training context. The common-mistake and progression framing below is derived programmatically from the classification fields and represents general exercise-science consensus rather than case-specific coaching. This is not medical or personal-training advice. Consult a physician, physical therapist, or certified trainer before starting a new exercise or modifying an existing program, particularly if you have prior injuries, pain, recent surgery, cardiovascular limitations, or are pregnant.
Muscles worked
Exercise profile
| Attribute | Value |
|---|---|
| Difficulty | intermediate |
| Mechanic | isolation |
| Force | push |
| Equipment | cable |
| Category | strength |
| Primary muscle | Triceps |
| Secondary muscles | 0 |
| Variations available | 0 |
Source: Free Exercise DB (CC0); profile derived per exercise record.
Muscles worked
According to the Free Exercise DB classification, Kneeling Cable Triceps Extension trains the triceps as the prime mover and no catalogued secondary muscles. The source classifies muscles as primary or secondary, it does not measure activation, so we show involvement, not percentages.
Source: Free Exercise DB primary/secondary muscle classification. Involvement, not measured activation, actual recruitment varies by load and form.
Intensity context
For reference, here is where common activities sit on the MET intensity scale. Kneeling Cable Triceps Extension does not have a measured MET in the source data, its intensity depends on the load and effort you use. Estimate calories for any activity with the calorie calculator.
MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). A general reference scale, not a rating of this specific movement.
How to do it
- Place a bench sideways in front of a high pulley machine.
- Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down.
- Face away from the machine and kneel.
- Place your head and the back of your upper arms on the bench. Your elbows should be bent with the forearms pointing towards the high pulley. This will be your starting position.
- While keeping your upper arms close to your head at all times with the elbows in, press the bar out in a semicircular motion until the elbows are locked and your arms are parallel to the floor. Contract the triceps hard and keep this position for a second. Exhale as you perform this movement.
- Slowly return to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Rushing through reps, controlled tempo (2-3s down, 1-2s up) is what drives muscle tension on Kneeling Cable Triceps Extension, not raw speed.
- Cutting the range of motion short - moving the triceps through its full safe range on Kneeling Cable Triceps Extension is what most reliably separates effective reps from wasted ones.
- Using momentum instead of muscle, isolation movements like Kneeling Cable Triceps Extension reward strict form. If you're swinging the weight, it's too heavy.
- Flaring elbows excessively on push movements, tucked elbows protect the shoulder joint and transfer more force into the target muscles.
- Breathing out of sync with the lift on Kneeling Cable Triceps Extension - brace and inhale during the lowering phase, exhale on the exertion, especially important with a cable machine where control matters most.
Who this is for
- People with 6+ months of consistent training who can perform basic compound lifts with good form
- People who want to train the Triceps
- People who have access to a cable machine
Who this is NOT for
- Anyone with acute pain in the joints or muscles involved, pain is a stop signal, not a soreness signal
- People with unresolved injuries in the loaded joints, seek clearance from a physical therapist first
- Anyone with a recent surgery, cardiovascular limitation, or pregnancy complication without physician clearance
Progression path
Once Kneeling Cable Triceps Extension feels comfortable with your current load, progress by (a) adding reps until you can complete 12+ per set, (b) increasing resistance by 2.5-5%, (c) moving to harder variations such as single-limb or longer lever versions, and eventually (d) stepping up to expert-level movements that train the same muscle.
See the Progression guide for a full framework on when to advance, and the Compound vs Isolation guide to decide when to prioritize this movement in your program.
Safety notes
- Sharp or joint pain is a stop signal. Muscle soreness during sets is normal; pain is not.
- Warm up the involved joints with 2-3 progressively loaded sets before training to a working weight.
- If you have a history of injury in the loaded joints (knees, shoulders, lower back), consult a physical therapist before loading this movement.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Related exercises
Other exercises that target the Triceps.
See all Triceps exercises.
Using the kneeling cable triceps extension
A intermediate isolation movement for the triceps - here's how to put it to work.
- Train the triceps 2–3 times a week with 48+ hours between hard sets; pair this with other triceps movements for balanced development. All triceps exercises
- Match the load and rep range to your goal, strength, size, or endurance each call for a different scheme. Strength vs hypertrophy
- As an isolation movement, use it to target the triceps directly after your compound lifts. Compound vs isolation
Form before load. If a movement causes sharp or joint pain, stop and substitute a safer alternative, this is general information, not medical or training advice.