Cable Concentration Extension (On Knee) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Concentration Extension (On Knee) is an isolation triceps exercise performed using a cable machine, designed to build strength and definition in the back of the upper arm. In this movement, the exerciser typically kneels on one knee beside the cable machine, bracing their working arm against their thigh for added stability. By extending the elbow and pushing the handle downward in a controlled manner, the triceps are fully engaged throughout the range of motion. This setup minimizes momentum and allows for a deep, focused contraction of the triceps. While the primary target is the triceps, the shoulders act as stabilizers to help maintain proper posture and control during the exercise. It's an excellent choice for those looking to isolate the triceps with precision and continuous tension.
How to Perform
Set Up the Equipment
Begin by attaching a single-grip handle to a cable pulley set roughly at shoulder level or a bit higher.
Choose a moderate weight that challenges you while still allowing you to move smoothly and under full control.
Position yourself by kneeling down on one knee next to the cable machine, keeping your body tall and stable. Your back should be straight and your core slightly tightened to support your posture.
Get Into Position
Hold the handle with the arm closest to the cable, keeping your elbow bent and tucked close to your side.
Rest your upper arm gently against your thigh or side to minimize movement — the goal is to isolate the triceps by keeping the upper arm as still as possible.
Perform the Movement
Press the handle downward by straightening your arm, focusing on using only your triceps to create the motion.
Squeeze your triceps briefly at the bottom of the movement when your arm is fully extended.
With control, return slowly to the bent-arm starting position — don’t let the weight pull you back too quickly.
Training Tips
Keep your shoulder relaxed throughout to avoid unnecessary tension.
Make sure your movement is slow and deliberate, especially during the return (eccentric) phase — that’s where you build control and strength.
Aim for 3 to 4 sets of 10–12 repetitions per side, resting briefly between sets.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Lock your upper arm in place – Keep your elbow fixed and steady throughout the movement. Let your forearm do the work while your upper arm stays still. This ensures that the triceps are doing all the lifting.
Brace your core – Slightly tighten your abdominal muscles during the exercise to help you stay balanced and avoid swaying or shifting your posture.
Move with intention – Perform both the pressing and returning phases slowly and with control. This increases the time your muscles stay active, helping you build better definition and strength.
Fully straighten your arm – Aim to extend your arm completely at the bottom of each rep. Reaching full extension helps activate all parts of the triceps and makes every rep count.
Keep your body upright – Avoid leaning too far forward or backward while kneeling. A neutral spine and solid base make the movement more effective and reduce the risk of using momentum or other muscles to cheat the rep.
How Not to Perform
Letting the Elbow Move Around
Mistake: Moving your elbow back and forth or letting it drift away from your side.
Why it’s a problem: This shifts the work away from your triceps and engages other muscles, reducing the effectiveness of the movement.
Fix: Keep your elbow pinned close to your body and avoid swinging it during the extension.
Using Momentum Instead of Muscle
Mistake: Jerking the handle or using body motion to push the weight down.
Why it’s a problem: This takes tension off the triceps and increases the risk of strain or injury.
Fix: Use a slow, controlled motion from start to finish — you should feel the triceps doing all the work.
Not Controlling the Eccentric Phase (Return)
Mistake: Letting the handle snap back quickly after each rep.
Why it’s a problem: You miss out on building strength during the return phase and may strain your joints.
Fix: Lower the handle just as slowly as you press it — this keeps the triceps under tension longer, which leads to better results.
Partial Range of Motion
Mistake: Not fully extending your arm at the bottom or not returning to the starting bend at the top.
Why it’s a problem: You’re only working part of the muscle and limiting your progress.
Fix: Extend your elbow completely without locking it harshly, and return to the start with good form.
Leaning or Twisting Your Torso
Mistake: Leaning forward, twisting, or shifting your torso to help push the weight.
Why it’s a problem: This compensates with other muscles and puts your lower back or shoulders at risk.
Fix: Keep your body tall, square, and still — the only movement should be your forearm going up and down.
Holding Your Breath
Mistake: Forgetting to breathe or holding your breath through the motion.
Why it’s a problem: This can increase tension in your neck and shoulders and reduce oxygen delivery to your muscles.
Fix: Exhale as you press the handle down, and inhale as you return to the starting position.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
