Cable Kneeling Triceps Extension (VERSION 2) exercise animation (Männlich)

Cable Kneeling Triceps Extension (VERSION 2)

Zielmuskel
Triceps Brachii
Equipment
Cable
Körperregion
Upper Arms
Typ
Strength

The cable kneeling triceps extension is an isolation exercise that targets the triceps brachii on the back of the upper arms. Performed kneeling in front of a high cable pulley, it uses constant cable tension to keep the triceps loaded through the full range of motion, making it a useful finisher for arm development.

Cable Kneeling Triceps Extension (VERSION 2): So führst du sie aus

  1. 1Set a cable pulley to a high position and attach a rope or straight bar handle.
  2. 2Kneel on the floor facing the machine, far enough back that the cable stays taut, and brace your core with a tall, neutral spine.
  3. 3Grip the handle and pull your elbows down to your sides so your upper arms are fixed and pointing toward the floor.
  4. 4Keeping your elbows pinned in place, extend your forearms downward until your arms are fully straight and you feel the triceps fully contract.
  5. 5Squeeze the triceps briefly at the bottom without letting your elbows drift forward or flare out.
  6. 6Bend at the elbows under control to let the handle rise back up, stopping when your forearms reach roughly parallel to the floor.
  7. 7Complete your reps, then step in to relieve the tension and return the weight to the stack.

Technik-Tipps

  • Move only at the elbow joint — keep your upper arms locked against your sides so the work stays on the triceps.
  • Lower the weight under control rather than letting the stack pull your forearms back up quickly.
  • Keep your torso upright and core braced so you don't rock or use momentum to move the weight.
  • Use a weight light enough to reach full lockout each rep; the bottom contraction is where the triceps work hardest.

Häufige Fehler

  • Letting the elbows drift forward or flare outward, which turns the movement into a press and shifts load off the triceps.
  • Using momentum by rocking the torso, which cheats the rep and reduces the tension on the target muscle.
  • Stopping short of full extension, which skips the strongest point of the triceps contraction and leaves range on the table.
  • Going too heavy and shrugging or arching, which strains the lower back and breaks the strict isolation.

Häufig gestellte Fragen

What muscles does the cable kneeling triceps extension work?

It isolates the triceps brachii, the muscle on the back of the upper arm. As a single-joint movement, it focuses tension on the triceps rather than recruiting other muscle groups.

Is the cable kneeling triceps extension good for beginners?

Yes. The cable provides smooth, constant tension and the kneeling position limits cheating, so it's a beginner-friendly way to learn strict triceps isolation. Start light and focus on keeping your elbows pinned.

How many sets and reps should I do?

As an isolation exercise, 3 to 4 sets of 10 to 15 reps works well. Use a weight you can control through a full range of motion with strict form.

Why kneel instead of stand for this exercise?

Kneeling lowers your body relative to the high pulley and removes leg drive, making it harder to use momentum. That keeps the movement strict and the tension on the triceps.

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