PlanWorkouts

Exercise 0152 · REF Db7eEgw

Cable Concentration Extension (on Knee) exercise animation

Cable Concentration Extension (on Knee)

Category
Upper Arms
Equipment
Cable
Target
Triceps

Resting the elbow on the knee while extending against a low cable isolates the triceps in a fixed position, similar to a concentration curl but for the opposite muscle. Because the arm can't drift, cheating the extension with shoulder movement is much harder than on a standing cable pushdown. It's a good exercise for chasing the mind-muscle connection in a muscle group that's often trained on autopilot.

How to Do the Cable Concentration Extension (on Knee)

  1. Sit on a bench or chair with your knees bent and feet flat on the ground.
  2. Hold the cable handle with your right hand and place your elbow on the inside of your right knee.
  3. Extend your arm fully, keeping your elbow stationary and close to your knee.
  4. Pause for a moment at the top, then slowly lower your arm back to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides.

Muscles Worked

The Cable Concentration Extension (on Knee) primarily targets the Triceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have cable? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Cable Concentration Extension (on Knee) work?
The Cable Concentration Extension (on Knee) primarily targets the triceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Cable Concentration Extension (on Knee)?
The Cable Concentration Extension (on Knee) is done with a cable.
What's a good alternative to the Cable Concentration Extension (on Knee)?
If you don't have access to a cable, the Bench Dip (knees Bent) targets the same triceps using body weight instead.