Fitwill stands in solidarity with Ukraine

Cable Concentration Extension (on knee)

Cable Concentration Extension (on knee)

The Cable Concentration Extension (on knee) is a highly effective and targeted exercise that focuses on strengthening and isolating the triceps muscle, which is located on the back of the upper arm. This exercise specifically targets the long head of the triceps, helping to enhance overall arm strength and muscle tone. To perform the Cable Concentration Extension (on knee), you will need a cable machine with a rope attachment. Start by attaching the rope to the low pulley of the cable machine. Then, take a seat on the floor or a flat bench with knees bent at a 90-degree angle and your feet flat on the ground. Place the cable rope over the knee of the same side arm you will be using to perform the exercise. Grasp the rope firmly with an overhand grip and position your elbow against the inside of your thigh, forming a 90-degree angle with your elbow. This will be your starting position. Slowly extend your forearm, focusing on contracting your triceps, until your arm is fully extended. Keep your upper arm stationary throughout the movement and only allow your forearm to move. Pause for a moment at the peak of the contraction, feeling the tension in your triceps, and then slowly lower the weight back to the starting position. Repeat for the desired number of repetitions, ensuring proper form and control throughout the exercise. The Cable Concentration Extension (on knee) is an excellent choice for individuals looking to enhance triceps strength and definition. It can be incorporated into upper body workouts or utilized as a targeted exercise during arm training sessions. Remember to always choose an appropriate weight that allows you to maintain proper form and technique.


  • Sit on a bench or chair with your legs positioned at shoulder-width apart.
  • Take hold of a cable rope attachment and place it behind your head, with your elbows bent.
  • Rest your triceps on your thighs, making sure your upper arms are still.
  • Extend your forearms until they are straight, using only your triceps muscles.
  • Pause for a moment at the top of the movement, ensuring you feel a good contraction in your triceps.
  • Slowly lower the cable rope back to the starting position, controlling the weight throughout the movement.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Focus on engaging your triceps throughout the movement.
  • Maintain proper form by keeping your back straight and core engaged.
  • Start with a weight that challenges you, but allows you to complete each rep with proper form.
  • Control the movement and avoid using momentum to lift the weight.
  • Use a slow and controlled tempo during both the concentric and eccentric phases of the exercise.
  • Breathe out as you extend your arm and breathe in as you return to the starting position.
  • Avoid locking out your elbow at the top of the movement to keep tension on the triceps.
  • Keep your non-working arm steady and rested on your knee to maintain stability.
  • Focus on mind-muscle connection, specifically targeting the triceps.
  • Gradually increase the weight as you get stronger to continue challenging your muscles.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot