Kneeling Cable Triceps Extension

Triceps

Kneeling Cable Triceps Extension

Kneeling Cable Triceps Extension (Start)

LevelIntermediate EquipmentCable MechanicIsolation ForcePush

A triceps extension from a kneeling position, pulling a rope attachment from behind your head to overhead.

Strength

Primary musclesTriceps

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.7 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked4 %

Effort during a set3.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Clip a rope to a high pulley and kneel with your back to the stack.
2Hold the rope overhead, elbows bent, hands near the back of your head.
3Keep your upper arms next to your ears and abs tight.

How to perform

1Straighten your elbows and drive the rope out and up until your arms are locked.
2Squeeze the triceps for a moment.
3Let the rope return behind your head slowly.
4Keep your upper arms in place throughout.