Arms / Intermediate / Isolation (single joint)

Kneeling Cable Triceps Extension on Bench

A kneeling overhead-cable extension with elbows resting on a bench that isolates the triceps, especially the long head.

At a glance

Primary

Triceps

Secondary

Abs

Equipment

Cable station, Bench

Movement pattern

Elbow extension

Level

Intermediate

Type

Arms, Isolation (single joint)

Loads the elbow. Use a load you can control and skip it if it causes pain.

How to do it

1. Place a bench sideways in front of a high pulley with a straight bar attached.
2. Kneel facing away from the stack, grasp the bar overhead and rest your elbows on the bench.
3. Extend your elbows to push the bar forward and down in an arc until your arms are straight.
4. Slowly return to the bent-elbow start.

Tips

• Keep your elbows fixed on the bench.
• Keep your back straight and abs braced.

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