Kneeling Cable Triceps Extension

What is Kneeling Cable Triceps Extension? Kneeling cable triceps extension is a strength training exercise that targets the triceps muscles in the arms. It involves using a cable machine to perform the extension movement while kneeling on the ground.

Tutorial

1. Attach a straight or rope handle to the high pulley of a cable machine.
2. Kneel down a few feet away from the machine, facing away from it.
3. Grab the handle with an overhand grip and bring your arms overhead, keeping your elbows close to your ears.
4. Lower the handle behind your head by bending your elbows, allowing them to flex while keeping your upper arms stationary.
5. Extend your arms back to the starting position by contracting your triceps.
6. Repeat for the desired number of reps.

Common Mistakes

• Using too much weight, leading to poor form and potential strain on the elbows.

• Allowing the elbows to flare out to the sides, reducing triceps engagement. - Arching the back or leaning forward, which can shift the focus away from the triceps.

• Moving the upper arms during the exercise, which limits triceps isolation.

Tips for Better Results

• Use a controlled tempo throughout the exercise for maximum muscle engagement.

• Focus on squeezing the triceps at the top of the movement for a better contraction. - Keep your core engaged and maintain a neutral spine to avoid strain on the lower back.

• Adjust the cable height and handle attachment to find the most comfortable and effective position for your body.

Muscles Worked Kneeling cable triceps extension primarily targets the triceps brachii muscle, specifically the long head. It also engages the lateral and medial heads of the triceps to a lesser extent. This exercise helps in building strength and definition in the back of the arms.