The cable concentration extension (on knee) is an isolation exercise targeting the triceps. It is performed seated, using a cable machine, with the working arm's elbow braced against the inside of the knee to stabilize the movement and focus on triceps extension.
Quick Facts
How to Do Cable Concentration Extension (on Knee)
Follow these step-by-step instructions to perform Cable Concentration Extension (on Knee) with proper form and technique.
- 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.
Muscles Worked
Understanding which muscles Cable Concentration Extension (on Knee) targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Cable Concentration Extension (on Knee)
Incorporating Cable Concentration Extension (on Knee) into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Triceps Development: Cable Concentration Extension (on Knee) directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Forearms, providing additional training stimulus without extra exercises.
- Constant Tension: Cable machines provide consistent resistance throughout the entire range of motion, maximizing muscle engagement and time under tension.
- Functional Strength: Strength exercises like Cable Concentration Extension (on Knee) build real-world strength that transfers to daily activities and athletic performance.
- Beginner-Friendly: This exercise is accessible to those new to fitness, with a movement pattern that's relatively easy to learn with proper instruction.
Safety Tips and Precautions
Performing Cable Concentration Extension (on Knee) safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Cable Concentration Extension (on Knee), complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Check Cable Condition: Before use, inspect the cable for any signs of fraying or damage. Ensure the attachment is securely connected.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Cable Concentration Extension (on Knee), track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.
Log the weight used for progressive overload. Aim to gradually increase weight while maintaining proper form.