Cable Concentration Extension On Knee

Muscles worked

Setup

1. Set the cable pulley to a low position and attach a single D-handle.
2. Kneel on the floor perpendicular to the machine, placing the elbow of the working arm against the inside of the same-side thigh.
3. Grasp the handle with a neutral grip, ensuring the cable is taut and your torso is slightly leaned forward.

How to do it

1. Exhale as you extend your arm fully by contracting the triceps, keeping the upper arm stationary against your thigh.
2. Squeeze the triceps at the point of full extension for a one-second pause.
3. Inhale and slowly return the handle to the starting position over a 2-3 second count, maintaining tension.

Form checklist

• Keep the elbow pinned firmly to the thigh to prevent the shoulder from assisting the movement.
• Maintain a neutral wrist position throughout the range of motion to avoid forearm strain.
• Ensure the torso remains still; do not rock your body or use momentum to move the weight.
• Complete all reps on the weaker arm first to manage fatigue and ensure muscular symmetry.

Pro tips

• At the peak of the contraction, try to 'push' your pinky finger toward the wall behind you to intensify the squeeze on the lateral head.
• Use your non-working hand to touch the triceps of the working arm to enhance the mind-muscle connection.

Make it harder

• Add a 2-second isometric hold at the point of maximum extension on every rep.
• Perform slow-tempo eccentrics, taking 4-5 seconds to return to the starting position.

Frequently asked

What muscles does the cable concentration extension on knee work?

The cable concentration extension on knee primarily targets the triceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the cable concentration extension on knee?

The cable concentration extension on knee uses cable.

Is the cable concentration extension on knee good for beginners?

The cable concentration extension on knee is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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