Cable Concentration Extension (on knee)
Sculpt and strengthen your triceps with the Cable Concentration Extension, a focused, kneeling exercise using a cable machine.
Description
A cable extension exercise performed while kneeling, targeting the tricep muscles.
How to Do Cable Concentration Extension (on knee)
- 1Setup
Kneel facing a low cable pulley machine, placing one knee on the ground directly in front of the cable. Set the cable pulley to its lowest position and attach a single-grip handle.
- 2Setup
Grasp the handle with an underhand grip (supinated) using the hand corresponding to the knee that is down. Lean forward slightly, resting the back of your working upper arm (triceps) against the inside of your thigh or a pad for stability.
- 3
Keeping your upper arm stationary and pressed against your thigh, exhale and extend your forearm downwards and away from your body until your elbow is fully locked, squeezing your triceps at the bottom.
- 4
Inhale slowly as you control the weight, allowing your forearm to return to the starting position without letting the weight stack touch down, maintaining tension on the triceps.
Tips
- Maintain a strict upper arm position by firmly pressing it against your inner thigh throughout the entire movement to maximize triceps isolation.
- Focus intently on squeezing your triceps at the very bottom of the extension to ensure a strong mind-muscle connection and full contraction.
- Control the eccentric (lowering) phase of the movement by slowly returning the handle to the starting position, resisting the weight to enhance muscle growth.
- Experiment with slightly different angles of your upper arm against your thigh to find the position where you feel the strongest triceps activation.
Common Mistakes
- ×Swinging the upper arm to generate momentum reduces triceps isolation; instead, firmly anchor your upper arm against your thigh and only move your forearm.
- ×Failing to achieve full elbow extension at the bottom of the movement limits triceps contraction; ensure you fully lock out your elbow for maximal muscle activation.
- ×Allowing the weight stack to touch down at the top of the movement releases tension on the triceps; control the weight's ascent and stop just before the plates make contact.
Variations
Cable Lying Triceps Extension (Low)
Extend your triceps with the Cable Lying Triceps Extension. This exercise targets all three heads of the triceps for improved arm strength and definition.
Cable Incline Triceps Extension
Target your triceps with cable incline extensions. Focus on controlled movement for maximum muscle engagement and definition. Extend your elbows fully.
Cable Concentration Curl
Sculpt your biceps with the Cable Concentration Curl. This isolation exercise provides constant tension for peak contraction and muscle growth.
Cable Kneeling Triceps Extension
Target your triceps effectively with the Cable Kneeling Triceps Extension. This exercise provides constant tension, promoting muscle growth and definition.
Related Exercises
Cable Lying Triceps Extension (with Rope)
Strengthen your triceps with the Cable Lying Triceps Extension. This isolation exercise effectively targets all three heads of the triceps for sculpted
Cable High Triceps Extension
Sculpt strong triceps with the Cable High Triceps Extension. This isolation exercise effectively targets all three heads for defined, powerful arms.
Cable Alternate Triceps Extension
Target your triceps with the Cable Alternate Triceps Extension. This isolation exercise allows for a focused, intense contraction on each arm, building
Cable Lying Triceps Extension
Build strong, defined triceps with the Cable Lying Triceps Extension. This isolation exercise targets all three heads, promoting arm strength and
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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