Arms · Cable
Cable Kneeling Triceps Extension
How to do the cable kneeling triceps extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Kneel facing away from a high pulley and hold a rope overhead with both hands, elbows bent and pointing forward. Brace your core and extend your arms straight out in front by driving through your triceps, then return the rope behind your head under control.
- 1Feel your triceps lengthen and contract on each rep
- 2Keep your elbows high and fixed in place
- 3Brace your core so your torso stays upright
Common mistakes
- Don't let your elbows drop or flare out wide
- Avoid arching your lower back to push the rope
- Don't use momentum to fling the weight forward
Muscles worked
The cable kneeling triceps extension mainly works the triceps, with the upper abs and lower abs assisting.
- TricepsPrimary
- Upper AbsSupport
- Lower AbsSupport
- ForearmsMinor
- Lower BackMinor
- ObliquesMinor
- QuadsMinor
- GlutesMinor
Kovo programs the cable kneeling triceps extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.