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Cable Concentration Extension (On Knee) animation

How to do the Cable Concentration Extension (On Knee)

TricepsCableBeginner

The cable concentration extension on knee isolates your triceps with constant tension that free weights simply cannot match, making it one of the most effective tools for building arm definition from day one. Master the movement pattern here and you will carry that mind-muscle connection into every pressing exercise you do.

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Muscles worked

Primary
Triceps
Secondary
Front deltsChest

Step-by-step

  1. Kneel on one knee and position the cable pulley low behind you, gripping the single handle with the same-side hand and bracing your upper arm against your inner thigh
  2. Lock your upper arm in place against your thigh and extend your forearm fully until your elbow is straight and the triceps are completely contracted
  3. Pause for one count at full extension, squeezing the triceps hard before allowing the weight to return
  4. Control the cable back to the start position with a slow, deliberate bend at the elbow, keeping your upper arm perfectly still throughout

Common mistakes

  • Letting the upper arm swing away from the thigh, which recruits the shoulder and robs triceps tension, so press your arm firmly into your leg for the entire set
  • Using too much weight and shortening the range of motion, which reduces stimulus, so choose a load that allows full extension with a noticeable squeeze at the top
  • Rushing the eccentric phase and letting the cable yank the arm back, so consciously resist the pull over two to three seconds on every rep

Pro tip — At full extension, rotate your wrist slightly so your palm faces the ceiling for a brief moment before returning, this subtle supination increases the peak contraction in the lateral head of the triceps where most people lack development.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Triceps exercises

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