Kneeling Cable Triceps Extension

Also called kneeling overhead extension, cable overhead extension and kneeling triceps extension.

Works

Triceps

Equipment

Cable

Level

Intermediate

Type

Isolation

How to do it

Setup. Place a bench sideways in front of a high pulley machine.

1. Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down.
2. Face away from the machine and kneel.
3. 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.
4. 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.
5. Slowly return to the starting position as you breathe in.
6. Repeat for the recommended amount of repetitions.

Cues

• Upper arms on the bench.
• Face away from the high pulley.
• Extend to lockout.
• Let the elbows bend to a stretch.

Common mistakes

• Elbows lifting off the bench.
• Rocking the torso.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore elbow. Pain that's sharp or gets worse set to set means stop.

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