Kneeling Cable Triceps Extension

Triceps · Cable

How to do it

Set a bench sideways in front of a high pulley with a straight bar. Kneel and grip the bar overhead, resting your elbows on the bench so they are **completely fixed**. From there, extend your forearms forward and return slowly. With the elbows supported there is no way to cheat: the range is pure triceps and the cable keeps tension at lockout too. The classic mistake is lifting your elbows off the bench at the end of the set, which is exactly when it starts counting.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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