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Description
Cable Concentration Extension on Knee is an exercise that isolates the triceps muscles unilaterally. This movement performed while kneeling enables focus on the triceps muscles. Thanks to the cable system, constant resistance is applied and helps the muscles work completely. This exercise contributes to the symmetrical development of the triceps and helps eliminate strength imbalances. It is safely used by athletes due to being elbow joint-friendly. It is ideal for completely fatiguing the triceps muscles at the end of a workout.
Step-by-Step Instructions
- 1
Kneel in front of the cable machine and place your elbow on top of your knee
- 2
Grip the cable handle and raise your forearm upward
- 3
Keep your elbow stationary as you lower your forearm
- 4
Push the handle upward while feeling your triceps muscles
- 5
Perform the movement in a controlled manner and apply for both arms
- 6
Aim for 3 sets of 12-15 repetitions for each arm
Key Points
- ✓Kneel and place your elbow on the inside of your knee
- ✓Keep your upper arm stationary, only the forearm should move
- ✓Lean your body slightly forward, isolate your triceps
- ✓Contract your triceps for 1-2 seconds at the end of the movement
- ✓Lower slowly and in a controlled manner
Common Mistakes
- ✗Not keeping the upper arm stationary - back and shoulders work instead of triceps
- ✗Moving too quickly - reduces muscle tension
- ✗Using body weight - breaks isolation
- ✗Not using full range of motion - limits muscle development
- ✗Pressing the elbow too hard against the knee - can cause joint discomfort
Breathing
Inhale as you lower your arm, exhale as you extend. Strengthen your exhalation during muscle contraction.
Muscle Activation
Safety
Precautions
- Those with knee discomfort should use an alternative position
- If you have elbow tendonitis, start with light weights
- Stop the movement if you feel shoulder pain
- Those with a history of wrist injury should grip the handle carefully
Safety Tips
- Place your knee on a soft surface, do not press directly on hard ground
- Perform the movement in isolation, do not sway your body
- Hold for one second at the top to ensure full contraction
- Choose a low starting weight
Frequently Asked Questions
Which muscles does Cable Concentration Extension on Knee work?
Cable Concentration Extension on Knee primarily works these muscles: Triceps. It also engages: Forearms.
Is Cable Concentration Extension on Knee suitable for beginners?
Cable Concentration Extension on Knee is a Beginner level exercise. Learning difficulty: Easy.
Can Cable Concentration Extension on Knee be done at home?
Cable Concentration Extension on Knee usually requires gym equipment, so it can be hard to do at home.
What are common mistakes when doing Cable Concentration Extension on Knee?
One of the most common mistakes: Not keeping the upper arm stationary - back and shoulders work instead of triceps
How many sets and reps for Cable Concentration Extension on Knee?
Recommended: 2-3 sets and 10-15 reps.
Exercise Information
Equipment
Primary Muscles
Secondary Muscles
Benefits
- ✓Balances unilateral asymmetry
- ✓Maximizes triceps muscle isolation
- ✓Helps strengthen the weaker side
- ✓Provides continuous muscle tension