Kneeling Cable Concentration Triceps Extension
In SetGrip: Cable Concentration Triceps Extension (Kneeling)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
Track this exercise in SetGrip — no account needed
Wedging your elbow against the inside of your knee removes every source of cheating: no shoulder drift, no body English, just the forearm hinging against the cable. That makes this the concentration curl of triceps work, a light, single-arm movement for feeling the muscle and evening out a weaker side, not for chasing load.
How to do the Kneeling Cable Concentration Triceps Extension
- Sit on a bench or chair with your knees bent and feet flat on the ground.
- Hold the cable handle with your right hand and place your elbow on the inside of your right knee.
- Extend your arm fully, keeping your elbow stationary and close to your knee.
- Pause for a moment at the top, then slowly lower your arm back to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Tip: Keep a slight bend at the top on lying extensions to protect the elbow, but lock out fully on cable pushdowns.
Muscles worked
Primary
Triceps · Arms
The triceps straighten the elbow, and overhead variations stretch the long head at the bottom, so you should feel the whole back of the upper arm working with a hard squeeze at lockout.
Secondary
- Forearms — The forearms grip and stabilize the wrist, which should stay straight rather than bending back under the load.
Common mistakes
- Elbows flaring out — on overhead and lying extensions the elbows should stay pointed forward or up, not out to the sides, since flaring turns it into a press.
- Upper arm moving — the upper arm should be pinned in place and only the forearm should move; if the elbow drifts, drop the weight.
- Not finishing the rep — take every rep to a full triceps squeeze; on pushdowns that means a complete lockout for a count.
- Cutting the stretch — on overhead extensions let the weight travel down behind the head until you feel the long head stretch before pressing up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Triceps extensions go after the presses in a push session or at the end of an arm day. Superset them with biceps curls on the same cable stack or with the same dumbbells.
Variations and alternatives
Similar exercises
Frequently asked questions
What muscles does the Kneeling Cable Concentration Triceps Extension work?
The Kneeling Cable Concentration Triceps Extension primarily works the triceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Kneeling Cable Concentration Triceps Extension good for beginners?
Yes. The Kneeling Cable Concentration Triceps Extension is rated beginner: it uses a cable and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Kneeling Cable Concentration Triceps Extension?
If you cannot do the Kneeling Cable Concentration Triceps Extension, try the Cable Triceps Pushdown, the Single Arm Cable Triceps Pushdown or the Rope Cable Triceps Pushdown. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Kneeling Cable Concentration Triceps Extension, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
Track the Kneeling Cable Concentration Triceps Extension in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
- All arms exercises
- All triceps exercises
- All cable exercises
- Cable triceps exercises
- Banded Single Arm Side Triceps Extension
- Behind Head Close Grip Barbell Lying Triceps Extension
- Barbell Overhead Triceps Extension
- Seated Barbell Overhead Triceps Extension
- Seated Close Grip Barbell Overhead Triceps Extension
- Barbell Skull Crusher
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.