Cable Concentration Extension (on Knee)

Beginner

Triceps

Cable

The point of Cable Concentration Extension (on Knee) is lockout strength and arm thickness; unbroken cable tension is how it gets there.

How to do Cable Concentration Extension (on Knee)

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

Add to an AI Workout Plan All Arms Exercises Cable Arm Exercises All Cable Exercises

Cable Concentration Extension (on Knee) Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Stretch the return phase before adding weight.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Move the pin one plate once the last rep feels easy.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Step back until the stack never rests at the top.

Common Cable Concentration Extension (on Knee) Mistakes

Standing too near the tower so the first inch is slack

Take a step back until the cable is loaded before you begin.

Drifting the elbows forward on every rep

Pin the upper arms in place so only the forearm moves.

Training every set to failure this early

Leave two or three reps in the tank and add sets instead.

Easier and Harder Than Cable Concentration Extension (on Knee)

Harder progression

Barbell Seated Overhead Triceps Extension

Swap Cable Concentration Extension (on Knee) For

Dumbbell Seated Bent Over Triceps Extension

Band Close-grip Push-up

Three Bench Dip

Cable Concentration Extension (on Knee) — Frequently Asked Questions

How do you do the Cable Concentration Extension (on Knee)?

Sit on a bench or chair with your knees bent and feet flat on the ground. Hold the cable handle with your right hand and place your elbow on the inside of your right knee. Extend your arm fully, keeping your elbow stationary and close to your knee. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Cable Concentration Extension (on Knee) work?

The Cable Concentration Extension (on Knee) primarily targets the triceps. It is classified as a arms exercise and is performed with a cable machine.

How many sets and reps of the Cable Concentration Extension (on Knee) should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Concentration Extension (on Knee) good for beginners?

Yes. The Cable Concentration Extension (on Knee) is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Cable Concentration Extension (on Knee)?

Try the Dumbbell Seated Bent Over Triceps Extension, Band Close-grip Push-up or the Three Bench Dip. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.