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All exercises

Cable concentration extension (on knee)

Beginner

Cable concentration extension (on knee) is a isolation cable exercise for the triceps, also working the forearms.

What it works

Primary muscle

Triceps

Also works

Forearms

Equipment
Cable
Movement
Pull
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

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

What to do instead

  • Cable pushdownCable
  • Cable one arm tricep pushdownCable
  • Cable pushdown (with rope attachment)Cable
  • Cable reverse-grip pushdownCable
  • Dumbbell pronate-grip triceps extensionDumbbell
  • Body-upBodyweight

Easier variations

  • Assisted standing triceps extension (with towel)Other

Harder variations

  • Cable reverse grip triceps pushdown (sz-bar) (with arm blaster)Cable
  • Dumbbell pronate-grip triceps extensionDumbbell
  • Dumbbell lying one arm supinated triceps extensionDumbbell
  • Cable alternate triceps extensionCable
Logged today · 90 seconds restCable concentration extension (on knee)

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  • Band biceps curlResistance band
  • Band close-grip push-upResistance band
  • Band concentration curlResistance band