Kneeling Cable Tricep Extension

Pro Tip

If your knees hurt, try using a mat or other soft object like a towel to cushion them.

How To

Position yourself on your knees in front of a bench while holding a cable shoulder-width apart with an overhand grip.
While resting your upper arms on the bench, exhale and extend your arms to straighten them.
Continue until your arms are completely straight, keeping your upper arms on the bench and knees on the floor.
Inhale and allow your arms to bend back, returning to the starting position.

Primary Muscle Groups

Upper Tricep

Upper region of your tricep.

Secondary Muscle Groups

Lower Abs

Lower abdomen, from just above your belly button to your pubis. The lower half of the six pack abs.

Lower Tricep

Lower tricep, close to your elbow.

Obliques

Outer sides of your abdomen.

Outer Tricep

Outer region of your tricep.

Upper Abs

Upper abdomen, from just above your belly button to your sternum. The upper half of the six pack abs.

Equipment

Flat Bench Without Rack

If you can't find this bench, consider using a flat bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.

Lat Bar

There are several types of lat bars, but you can use them interchangeably.

Single Pulley Tower

If unavailable, you can go to a machine with two towers instead. If you do this, just use one of the two towers.