All Workout Routines: Muscle Building | Strength Training | Weight Loss Arm | Bicep | Tricep | Back | Chest | Leg | More!

Kneeling Triceps Extension

This Tricep Exercise is a Triceps Extension Variation that is done while Kneeling Down to Better Isolate the Triceps

Welcome to our Kneeling Triceps Extension Exercise Instruction Guide! 

On this page you'll learn how to do this version of Triceps Extension using the correct technique. Below you'll find pictures, exercise instructions, and tips on how to get the most out of this and other Tricep Exercises so you can immediately add to your Arm Workouts.  

Have you checked out our list of the Best Tricep Exercises yet? See if this Tricep Exercise made the list.

Exercise Summary

Exercise Name:Kneeling Triceps Extension
Main Muscle:Triceps
Secondary Muscle(s):N/A
Exercise Type:Push, Isolation
Equipment Required:Cable, Bench

Exercise Description and Instruction:

This Weight Training Exercise is a variation of Triceps Extension done while kneeling in front of a cable pulley in front of a bench. 

triceps extension
kneeling triceps extension

To Perform This Exercise:

  1. Place a bench sideways in front of a high pulley machine.
  2. Grasp a straight bar with an over head grip and kneel on the floor in front of the bench with your back straight and your head down.
  3. With your elbows and forearms above your head, push the bar down in an arc so that your forearms are touching the bench.
  4. Slowly return the weight to the starting position and repeat.


  1. Keep your abs drawn in and your back straight as you perform this exercise and make sure to keep your elbows on the bench at all times.

Additional Tricep Exercises and Variations:

Check out some of our other popular Arm Exercises and Variations:

Now that you've seen the Kneeling Triceps Extension, check out all of our different Tricep Exercises. 

Final Related Pages:

Or, check out these other pages of interest:

You've seen the Tricep Exercises. Now check out the Workout Routines.
Start at our Home Page.

Popular Muscle Building Workouts and Related Pages
muscle building workouts
Muscle Building Workouts
Jacked Muscle Building Workout
Full Body Strength Training Routine
Muscle Building Tips
Weight Gain Tips
Strength Training Exercises

Popular Fat Loss Workouts and Related Pages
workout routines
Weight Loss For Beginners
Fat Loss Workouts
The Burner Weight Loss Workout
Super Shredder Fat Loss Workout
Tips to Lose Weight
Fat Burning Exercises