How to do the Kneeling Cable Triceps Extension

Steps

1. Place a bench sideways in front of a high pulley machine.
2. Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down.
3. Face away from the machine and kneel.
4. Place your head and the back of your upper arms on the bench. Your elbows should be bent with the forearms pointing towards the high pulley. This will be your starting position.
5. While keeping your upper arms close to your head at all times with the elbows in, press the bar out in a semicircular motion until the elbows are locked and your arms are parallel to the floor. Contract the triceps hard and keep this position for a second. Exhale as you perform this movement.
6. Slowly return to the starting position as you breathe in.
7. Repeat for the recommended amount of repetitions.

Tracking it in OneRep

Add the kneeling cable triceps extension to a routine and your previous weight and reps sit beside every set, so the decision to add load is made by what is already on the screen rather than by memory. Exercise history and volume trends are one tap away, and logging works offline for the gyms where signal does not reach.

Because OneRep tracks food on the same timeline, a stall on this lift can be read against what you were actually eating that month — which is the difference between a programming problem and an eating one. More on that in tracking progressive overload without a spreadsheet.

Where the instructions come from

The steps above come from free-exercise-db, a public-domain exercise dataset. They are general guidance, not coaching for your body: if a movement hurts, stop and get someone qualified to look at it.