Cable Concentration Extension (On Knee)

TricepsCableBeginner
Sit on a bench with a cable machine to one side, with your knees bent and feet flat on the floor. Grasp the handle of the cable machine with an underhand grip and bring it towards your chest, keeping your elbow pointing straight down. Slowly extend your arm straight out in front of you, maintaining a slight bend at the elbow throughout the movement. Bring your arm back to the starting position in a controlled manner. Repeat for the desired number of repetitions before switching to the other arm.

How to perform the Cable Concentration Extension (On Knee)

  1. Set up. Set up in a stable, balanced starting position appropriate for the Cable Concentration Extension (On Knee) using your cable.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your triceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your triceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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