Cable Kneeling Overhead Triceps Extension (V2)
Easy
Also known as: Kneeling Cable Overhead Triceps Extension · Kneeling Overhead Cable Extension
Expert Advice
Let the rope ends separate naturally as you straighten your arms. Forcing them far apart adds shoulder movement without improving the elbow extension.
How-to-do Steps
- Attach a rope to the low pulley and select your load.
- Hold the rope with palms facing inward, kneeling on both knees facing away from the pulley.
- Lean slightly forward and raise your upper arms, positioning your hands behind your head.
- Straighten both elbows together, moving your hands above your head while keeping your upper arms raised.
- Slowly bend your elbows to return your hands behind your head, then repeat.
Common Mistakes
- Lower back archesFix: tighten your abs and keep your ribs stacked over your pelvis.
- Upper arms swing with each repFix: reduce the load and move only at your elbows.
Coach Cues
Upper arms stay raisedStraighten both elbows togetherKeep ribs down
Short reminders to keep in mind during every set.
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Muscles Worked
Cable Kneeling Overhead Triceps Extension (V2) primarily targets the Triceps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Cable
Exercise Type
Strength
Why Level 2?
Easy
Requires comfortable overhead positioning and steady upper arms against cable tension.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Easier Variation
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Cable Kneeling Overhead Triceps Extension (V2) work?
Cable Kneeling Overhead Triceps Extension (V2) primarily targets the Triceps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Kneeling Overhead Triceps Extension (V2)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Cable Kneeling Overhead Triceps Extension (V2) suitable for beginners?
Yes, Cable Kneeling Overhead Triceps Extension (V2) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Cable Kneeling Overhead Triceps Extension (V2)?
Lower back arches: tighten your abs and keep your ribs stacked over your pelvis. Upper arms swing with each rep: reduce the load and move only at your elbows.
