Cable Concentration Extension (on Knee)

The Cable Concentration Extension (on knee) is a versatile exercise that targets the triceps while also engaging the core and stabilizing muscles. It is performed using a cable machine and a bench or stability ball, making it an excellent choice for both home and gym workouts. This exercise is particularly effective at isolating and strengthening the triceps, which are the muscles located at the back of the upper arm. To perform the Cable Concentration Extension (on knee), you'll need to begin by setting up the cable machine with a handle attachment at the lowest position. Sit on a bench or a stability ball, facing away from the cable machine, with your knee resting against the bench or stability ball. Grasp the handle with an overhand grip and bring your arm up overhead, keeping your upper arm close to your head. This starting position will create tension in the cable. Next, slowly lower the handle behind your head, keeping your upper arm stationary throughout the movement. Focus on engaging the triceps muscles to initiate the extension, ensuring a controlled and smooth descent. Once you feel a stretch in your triceps, pause for a moment, and then return to the starting position by contracting your triceps to extend the arm back up. Repeat for the desired number of repetitions before switching sides if desired. To maximize the effectiveness of the Cable Concentration Extension (on knee), it's important to maintain proper form and technique throughout the exercise. Keep your core engaged to stabilize your body, and avoid using momentum to swing the weight. Focus on mind-muscle connection, really feeling the work being done in the triceps. Incorporating the Cable Concentration Extension (on knee) into your triceps workout routine can help you build strength and definition in these muscles. Remember to start with a weight that challenges you but still allows you to maintain good form. Gradually increase the weight as you become more comfortable with the exercise. Enjoy the burn and the progress you'll make with this effective triceps exercise!

Instructions

• Start by setting up a cable machine with a rope attachment at a low height.
• Kneel down facing away from the machine and grab the rope attachment with an overhand grip.
• Position your elbow on top of your thigh to create a stable base.
• Keep your upper arm stationary throughout the exercise.
• Extend your forearm by contracting your triceps and fully straightening your arm.
• Squeeze your triceps at the top of the movement, then slowly lower the weight back down to the starting position.
• Repeat for the recommended number of reps and then switch sides.

Tips & Tricks

• Focus on maintaining proper form and technique throughout the exercise for maximum effectiveness.
• Increase the weight gradually as you progress to continue challenging your muscles.
• Engage your core muscles by keeping your abdominal muscles tight during the exercise.
• Make sure to breathe properly throughout the movement, inhaling during the lowering phase and exhaling during the exertion phase.
• Perform the exercise in a slow and controlled manner to fully engage the targeted muscles.
• Keep your shoulder blades retracted and down to stabilize your upper body.
• Experiment with different hand positions and grips to target different areas of the triceps.
• For an added challenge, perform the exercise on an unstable surface, such as a stability ball.
• Don't excessively arch your lower back during the movement, focus on maintaining a neutral spine.
• Consult with a fitness professional to ensure proper form and technique.