Kneeling Cable Triceps Extension

Also known as: kneeling cable overhead triceps extension, kneeling cable tricep extension, kneeling rope triceps extension

In SetGrip: Cable Triceps Extension (Kneeling)

Secondary muscles
Delts
Body part
Upper Arms
Position
Kneeling
Laterality
Bilateral (both sides together)
Category
Strength

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Kneeling below a high pulley with the rope at the sides of your head takes your legs and hips out of the movement completely, something the standing overhead versions cannot claim. The tall-kneeling position also makes it obvious when your lower back starts to arch, so it doubles as a strictness check for lifters who lean into their pushdowns.

How to do the Kneeling Cable Triceps Extension

  1. Attach a rope handle to a high pulley and kneel down facing the cable machine.
  2. Grasp the rope with a neutral grip (palms facing each other) and bring your hands to the sides of your head.
  3. Keep your elbows close to your head and your upper arms stationary throughout the exercise.
  4. Extend your forearms by contracting your triceps until your arms are fully extended.
  5. Pause for a moment, then slowly return to the starting position by bending your elbows.
  6. Repeat for the desired number of repetitions.

Tip: Keep a slight bend at the top on lying extensions to protect the elbow, but lock out fully on cable pushdowns.

Muscles worked

Primary

Triceps · Arms

The triceps straighten the elbow, and overhead variations stretch the long head at the bottom, so you should feel the whole back of the upper arm working with a hard squeeze at lockout.

Secondary

  • Delts — The front delt holds the upper arm in position on overhead extensions and should feel tension but not be lifting.

Common mistakes

  • Elbows flaring out — on overhead and lying extensions the elbows should stay pointed forward or up, not out to the sides, since flaring turns it into a press.
  • Upper arm moving — the upper arm should be pinned in place and only the forearm should move; if the elbow drifts, drop the weight.
  • Not finishing the rep — take every rep to a full triceps squeeze; on pushdowns that means a complete lockout for a count.
  • Cutting the stretch — on overhead extensions let the weight travel down behind the head until you feel the long head stretch before pressing up.

Where it fits in a workout

Triceps extensions go after the presses in a push session or at the end of an arm day. Superset them with biceps curls.

How many sets, how heavy and how hard: see what the ACSM position stands support.

Variations and alternatives

Similar exercises

Without cable

Easier and harder

When to talk to someone

  • Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
  • Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
  • Pregnant: ask your obstetric care provider which exercise suits you.

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More exercises

Sources

  1. ACSM position stand on exercise quantity and quality (Garber et al., 2011)
  2. ACSM preparticipation health screening (Riebe et al., 2015)
  3. ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
  4. CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)

Sources checked on October 17, 2026. Full citations are in the exercise library.

Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.