Kneeling Triceps Extension with Curl Bar

Area Targeted: Triceps

The Kneeling Triceps Extension with tube bands is an exceptional exercise for targeting the back of your arms. By adopting a kneeling position, you can achieve optimal body alignment, as well as generate enhanced tension at the start of each rep. When using the Bodylastics Curl Bar, this triceps-focused exercise becomes even more efficient. It’s difficult to find a more effective workout for your triceps.

Learn set-up, movements and points to remember below:

Set Up

Anchor: Secure the band(s) to the door with the door anchor at the top of the door

Bands: Thread the band(s) through the anchor and attach both ends of the band(s) to the center ring of the bar.

Body Positioning: Grip the bar with both hands close to the center with palms facing down. Kneel down, facing the door about one foot away from the door. Keep your back straight, head straight, chest up and stomach tight. Your upper arms should be pointed down towards the floor and your elbows stationary.


Push the bar down to the top of your thighs and straighten your arms. Return to the starting position (controlling the resistance). Repeat.

Points To Remember

1. Keep your elbows stationary at your sides, do not let them move forward or back during the movement.