Cable Concentration Extension (on knee)
Expert Advice
Keep your upper arm stationary and focus on isolating the tricep muscle throughout the movement.
How-to-do Steps
- Kneel down on one knee a few feet from the cable machine, with the pulley set low.
- Grab the handle with the hand on the same side as the knee that's up.
- Lean slightly forward, keep your elbow high and fixed.
- Extend your arm to straighten it fully, focusing on the tricep contraction.
- Slowly return to the starting position and repeat for the desired number of reps before switching arms.
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Muscles Worked
Cable Concentration Extension (on knee) primarily targets the Triceps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Concentration Extension (on knee) work?
Cable Concentration Extension (on knee) primarily targets the Triceps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Concentration Extension (on knee)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Concentration Extension (on knee) suitable for beginners?
Cable Concentration Extension (on knee) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
