How many sets and reps of the kneeling overhead cable triceps extension should you do when you are new to the exercise?

Three sets of 10 to 12 reps works well, since kneeling removes leg drive and makes the load feel heavier than the same weight standing. Start lighter than you would on a standing cable extension and add weight once you can keep the hips tall through every rep.

What can replace the kneeling overhead cable triceps extension without a cable machine?

A kneeling band overhead extension anchored low, or a standing overhead cable or dumbbell version if kneeling isn't comfortable, both hit the same long-head stretch.

What is the kneeling overhead cable triceps extension good for?

It's a stable way to overload overhead extensions since kneeling takes the standing balance challenge out of the equation. It's not necessary if you already control a standing overhead cable extension well, since the kneeling setup mainly adds stability rather than a different training effect.

Intermediate

Kneeling Overhead Cable Triceps Extension

Dropping to both knees removes the leg drive and forces the triceps to do the work while the core braces against the pull. Facing away from a high pulley with a rope lets you spread the ends at lockout for a hard peak contraction over the long head. It is a clean, stable way to overload overhead extensions without balancing a standing torso.

Equipment: Cables
Body part: Triceps
Type: Strength
Browse by muscle: Triceps Brachii Long Head
Browse by movement: Elbow Extension

How to do it

1
Attach a rope to a high pulley and kneel facing away from the stack.
2
Reach back and take the rope overhead with both hands, elbows pointing forward.
3
Brace the core and settle into a tall kneeling position with tension on the cable.
4
Keeping the upper arms fixed beside your head, bend the elbows so the rope drops behind you.
5
Extend the elbows and spread the rope ends apart at full lockout.
6
Inhale as you lower, exhale as you press forward.

Tips

Keep the hips tall and ribs down so the lower back does not arch under the pull.
Do not let the upper arms drop; they should stay pointing forward the whole set.
Split the rope at the top to squeeze the triceps rather than just reaching the lockout.

Variations

Common mistakes

The hips sink back toward the heels as the rope pulls, letting the lower back arch instead of staying tall through the kneeling position.
Letting the upper arms drop toward the floor mid-set turns the kneeling extension into a pulldown instead of an elbow isolation.
Reaching for lockout without spreading the rope ends skips the peak squeeze that separates this version from a straight-bar extension.
A single-knee setup instead of both knees down removes the stable base this variation depends on to keep the torso from swaying.

Frequently asked

How many sets and reps of the kneeling overhead cable triceps extension should you do when you are new to the exercise?: Three sets of 10 to 12 reps works well, since kneeling removes leg drive and makes the load feel heavier than the same weight standing. Start lighter than you would on a standing cable extension and add weight once you can keep the hips tall through every rep.
What can replace the kneeling overhead cable triceps extension without a cable machine?: A kneeling band overhead extension anchored low, or a standing overhead cable or dumbbell version if kneeling isn't comfortable, both hit the same long-head stretch.
What is the kneeling overhead cable triceps extension good for?: It's a stable way to overload overhead extensions since kneeling takes the standing balance challenge out of the equation. It's not necessary if you already control a standing overhead cable extension well, since the kneeling setup mainly adds stability rather than a different training effect.

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