maratoolKneeling Triceps Concentration Extension with Cable
How to do the kneeling triceps concentration extension with cable
- Attach a stirrup handle to a cable pulley and adjust the pulley up high.
- Kneeling on your left knee, with the left side of your body turned towards the machine, keep your right leg bent and the upper portion of your thigh parallel to the floor.
- With your right elbow and upper arm pressed against your inner thigh just above your knee, pull the cable down towards the floor in a slight arcing motion.
- Slowly to return to starting position.
- Repeat and switch arms.
- Note: Keep all of your body still except the arm you are exercising.
Muscles worked
The prime mover is the triceps brachii, which straightens the elbow, and through its long head helps pull the arm back at the shoulder.
Every exercise for:Triceps
How this movement works
Everything happens at one joint. That gives you direct control over where the tension sits; the trade-off is that the muscle gets no help, so the load that feels hard here is a fraction of what a multi-joint version of the pattern would take. Slow, complete repetitions beat heavy ones.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
A cable holds tension for the whole range, including the point where a free weight would go slack. Moving the pulley changes the angle the resistance arrives from without changing the movement.
Every exercise using:Cable
These train the triceps too, using equipment this one does not:
- Lying Close Grip Triceps Press to Chin with Barbellbarbell + e-z curl bar
- Lying Dumbbell Tricep Extensiondumbbell
- Lying Triceps Presse-z curl bar
- Machine Triceps Extensionmachine
- Overhead Tricepsbody only
Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.