Cable Concentration Extension (on Knee)

Target muscle

Triceps

Also works

Forearms

Equipment

Cable

Body part

Upper arms

How to do the cable concentration extension (on knee)

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

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the triceps. The forearms work as secondary muscles. See all triceps exercises or every cable exercise.