Do you find it difficult to target your triceps despite following a rigorous workout routine? If so, you’re not alone. Many people struggle to hit their triceps, and that’s where the kneeling cable triceps extension exercise comes in. Lack of knowledge about the exercise and how to execute it correctly might be the common cause of the problem. I know the struggle of trying so hard to tone up your arm muscles but failing to see results. Luckily, in this blog post, I will be diving into the correct technique, benefits and variations of the kneeling cable triceps extension to help you add it to your routine and achieve those defined triceps you’ve been longing for.
Kneeling Cable Triceps Extension Summary
- Primary Muscles: Triceps Brachii
- Secondary Muscles: None
- Equipment: Cable Machine with Straight Bar
- Mechanics Type: Isolated
- Force: Push
- Utility: Auxiliary
Kneeling Cable Triceps Extension Instructions
- Start off with setting up a straight bar on a low cable pulley. Kneel facing away from the pulley with both hands on the bar behind your head.
- Now with your elbows pointed up and stationary extend your arms over your head.
- Pause at the top and slowly allow the cable to pull your hands back behind your head.
- Repeat these extensions to complete a full set.
Video Tutorial
Kneeling Cable Triceps Extension Muscles
Target (Agonist)
- Triceps Brachii
Synergists
- None
Dynamic Stabilizers
- None
Stabilizers
- Deltoid – Posterior
- Latissimus Dorsi
- Pectineus
- Pectoralis Major – Sternal
- Rectus Femoris
- Sartorius
- Tensor Fasciae Latae
- Teres Major
- Triceps – Long Head
Antagonist Stabilizers
- None
Benefits of Kneeling Cable Triceps Extension
The kneeling cable triceps extension is an effective exercise for targeting the triceps brachii. This exercise helps to isolate and strengthen the triceps, while also engaging the core muscles to maintain balance. With a straight back and tight core, the user can maintain the correct form while performing the exercise, which helps ensure that the triceps are being worked. This exercise can be performed with a variety of equipment, such as a cable stack machine or cable column, which adds versatility and makes it easier to adjust the resistance. The kneeling cable triceps extension can be used as part of a strength training routine to help build muscle mass in the triceps, as well as improve overall arm strength.
Tips for Performing Kneeling Cable Triceps Extension
If you’re seeking to take the kneeling cable triceps extension to the next level, then you’re at the right place. These tips can get you more from of this effective workout, and help you reap all the benefits it has to give. Concurrently with strengthening your tricpes muscles, improving mobility, and also a reduced possibility of injury can all be accomplished with this exercise. Let’s get started and take a look at how these suggestions will benefit you.
- Keep your back straight: It’s important to keep your back straight throughout the exercise to ensure you don’t strain your lower back. Doing so will also help you focus on your triceps for maximum benefit.
- Focus on form: Make sure you are using proper form when performing the exercise. This will help you get the most out of the exercise and avoid any potential injuries.
- Increase gradually: Don’t rush into heavier weights or longer sets. Increase the weight and length of sets gradually to ensure you don’t overdo it and get injured. It’s better to increase slowly and steadily than to risk injury by going too hard too soon.
Benefits and Tips Video
Frequent Mistakes To Avoid
When executing kneeling cable triceps extension, avoiding typical errors is usually the difference between an effective workout and a painful injury. Moreover, achieving the most out of the exercise requires appropriate form, and avoiding perform typical errors can allow you to perform the exercise correctly and obtain optimal results. Not only can preventing these mistakes increase your strength, but it can also assist in you feeling more assured and inspired when at in the gym. Let’s start by avoiding these typical mistakes and add this exercise to your exercise regimen.
- Not using proper posture – Not maintaining proper posture during the exercise can put unnecessary strain on the neck and lower back and increase the risk of injury.
- Lifting too much weight – Lifting too much weight can lead to muscle strain, which can result in pain and discomfort. It’s important to start with light weights and increase gradually to avoid this.
- Not engaging the core muscles – Engaging your core muscles during the exercise helps to provide stability and support, so it’s important not to neglect them in order to get the most out of the exercise and avoid injury.
Find More Cable Exercises Here
Variations and Complementary Exercises
The exercise Kneeling Cable Triceps Extension is a great way to strengthen and develop your triceps. However, there are many variations, complementary, and alternative exercises you can do to further strengthen and develop your triceps. Below are a few exercises that work the same muscles as the Kneeling Cable Triceps Extension.
Lying Dumbbell Single Extension
The lying dumbbell single extension is a great complementary exercise to the kneeling cable triceps extension. This exercise targets the same muscle group, but works each side of the triceps individually. The lying dumbbell single extension can also be used as an alternative exercise to the kneeling cable triceps extension as it allows for greater range of motion and control of the weight. To perform this exercise, begin by laying on a flat bench with a dumbbell in each hand. Slowly extend your arms straight up above your chest and then lower the weights back down to the starting position. This exercise is great for targeting the triceps and for increasing strength in the arms.
Overhead Rope Tricep Extension
The Overhead Rope Triceps Extension is a great complementary or alternative exercise to the Kneeling Cable Triceps Extension. It works the same muscles as the Kneeling Cable Triceps Extension but in a different way. This exercise requires you to stand with your feet shoulder width apart, and hold the rope in both hands behind your head. Then, with your elbows bent, extend your arms over your head and squeeze your triceps at the top of the motion. This exercise targets the long head of the triceps, which is an area that is difficult to target with the Kneeling Cable Triceps Extension. Additionally, the Overhead Rope Triceps Extension is a great way to add variety to your workout routine and keep your muscles guessing.
Smith Machine Incline Tricep Extension
The Smith Machine Incline Tricep Extension is an excellent alternative or complementary exercise to the Kneeling Cable Triceps Extension. This exercise works the same muscles as the Kneeling Cable Triceps Extension, but in a slightly different way. The Smith Machine Incline Tricep Extension allows for a more stable base and greater range of motion for the user. The incline position allows for a greater focus on the long head of the triceps and a better stretch of the muscle. Furthermore, this exercise puts less strain on the shoulder joint and can be done with heavier weights than the Kneeling Cable Triceps Extension.
Check Out These Top Cable Exercises
Alternate Cable Triceps Extensions
Alternate Cable Triceps Extensions are an excellent alternative or complementary exercise to the Kneeling Cable Triceps Extension. This exercise can be performed standing or seated and utilizes a cable pulley machine, with a rope or bar attachment. The exercise targets the triceps in a similar way as the Kneeling Cable Triceps Extension, however, with this exercise the arms remain in a fixed position as the triceps are engaged and extended. As with the Kneeling Cable Triceps Extension, Alternate Cable Triceps Extensions can be performed with light to heavy weight, depending on the desired intensity. This exercise can also be modified to include variations such as one arm at a time or alternating arms, which can further challenge the triceps muscles.
Barbell Lying Close Grip Triceps Extension
Barbell Lying Close Grip Triceps Extension is an effective exercise for targeting the triceps muscles. This exercise can be used as a complementary or an alternative to the Kneeling Cable Triceps Extension. When performing the Barbell Lying Close Grip Triceps Extension, you lie on your back with your feet flat on the ground and hold a barbell with your hands just outside shoulder-width apart. You then extend your arms up, keeping your elbows close to your body. This exercise requires a great deal of stability and control, making it an excellent alternative to the Kneeling Cable Triceps Extension. The Barbell Lying Close Grip Triceps Extension not only strengthens the triceps muscles, but also works the core muscles and stabilizers, providing a more comprehensive workout.
Barbell Lying Triceps Extension
The barbell lying triceps extension is a great complementary exercise to the kneeling cable triceps extension. It is a compound exercise that targets the triceps muscles by having the lifter lie flat on their back and push the barbell straight up towards the ceiling. This movement works all three heads of the triceps at once, resulting in greater muscle activation and growth. The barbell lying triceps extension is an ideal alternative exercise for those who cannot perform the kneeling cable triceps extension due to limited mobility or injury. It also allows for a greater range of motion and increases the intensity of the workout.
Find More Arms Exercises Here
Opposing Complementary Exercises
The following exercises are complementary to the Kneeling Cable Triceps Extension, as they work the opposing muscle groups. These exercises will help you to develop a balanced physique, and ensure that your muscles are working together in harmony.
EZ Bar Preacher Curl
The EZ Bar Preacher Curl is a great complement to the Kneeling Cable Triceps Extension exercise. This exercise targets the biceps by having the user place their upper arms on the preacher bench, grip the bar and curl it up towards their shoulders. This exercise is a great way to build strength in the biceps, which are the opposing muscle group to the triceps targeted in the Kneeling Cable Triceps Extension. By including both exercises in your routine, you can create balance in your arms, giving you a strong and toned appearance.
EZ Bar Spider Curl
The EZ Bar Spider Curl is a great complementary exercise to the Kneeling Cable Triceps Extension, as it targets the opposing muscle group. This exercise involves lying down on a flat bench, and positioning your arms in a wide grip around the EZ bar. From there, curl the bar up towards your chest, keeping your elbows close to your body and squeezing your biceps at the top of the motion. Then, slowly lower the bar back to its starting position. This exercise works the biceps, which are the opposite of the triceps that are targeted in the Kneeling Cable Triceps Extension. The combination of these two exercises will help you to develop a well-rounded upper body strength.
EZ Bar Standing Preacher Curl
The EZ Bar Standing Preacher Curl is a great exercise to pair with the Kneeling Cable Triceps Extension as it works the opposing muscle group. It targets the biceps muscles and helps to build strength and size in the upper arms. The Standing Preacher Curl can be performed using an EZ bar, a straight bar, or dumbbells, and involves standing in an upright position while curling the weight up towards the chest. This exercise is complementary to the Kneeling Cable Triceps Extension because it works the biceps muscle group while the triceps are being worked on in the other exercise. This combination of exercises provides a balanced workout that will help to improve overall upper body strength and muscle development.
Strong Triceps and Sculpted Arms
Having strong triceps and sculpted arms not only looks good, but also allows you to perform daily activities with ease. This is where the kneeling cable triceps extension comes in handy as it helps strengthen the triceps muscle, which is responsible for the extension of the elbow joint. By incorporating this exercise into your routine, you can expect increased arm strength and definition. It’s important to remember to maintain proper form while performing the exercise to avoid injury. Start with a weight that you can easily manage and gradually increase as your strength improves. Remember, consistency is key to achieving your fitness goals!
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Cable Exercises
