- Which muscles does the Cable Kneeling Triceps Extension work?
- This exercise primarily targets the triceps, helping build size and strength in the back of your upper arms. It also engages the shoulders and abs as stabilizers, especially when you maintain proper form and core tension.
- What equipment do I need for the Cable Kneeling Triceps Extension and are there alternatives?
- You’ll need a cable machine with a rope attachment set to the high pulley. If you don’t have access to a cable machine, you can perform similar movements using resistance bands anchored overhead.
- Is the Cable Kneeling Triceps Extension suitable for beginners?
- Yes, beginners can perform this exercise, but it’s important to start with light weight to master the movement. Focus on keeping your elbows close to your head and avoid letting your core collapse during the extension.
- What are common mistakes to avoid when doing the Cable Kneeling Triceps Extension?
- Common mistakes include flaring the elbows outward, using momentum instead of controlled movement, and rounding the back. Keeping a neutral spine and slow, steady motion ensures better results and reduces injury risk.
- How many sets and reps should I do for Cable Kneeling Triceps Extensions?
- A typical range is 3–4 sets of 10–15 reps, focusing on controlled execution. For strength, use heavier weight with fewer reps; for endurance and toning, go lighter and aim for more repetitions.
- What safety tips should I follow for the Cable Kneeling Triceps Extension?
- Always engage your core to protect your lower back and avoid locking your elbows at the top of the movement. Ensure the cable machine is securely set and that you kneel on a comfortable, stable surface to prevent strain.
- Are there variations of the Cable Kneeling Triceps Extension for added challenge?
- Yes, you can use a straight bar instead of a rope for a different grip, or perform the movement standing for added core engagement. You can also slow down the eccentric phase to increase time under tension.
