Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the kneeling cable triceps extension, including tips, variations, and the muscle groups it targets.
Instructions
- Place a bench sideways in front of a high pulley machine. for best results.
- Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down. for best results.
- Face away from the machine and kneel. for best results.
- 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. for best results.
- 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. for best results.
- Slowly return to the starting position as you breathe in. for best results.
- Repeat this exercise for the recommended amount of repetitions. for best results.