Cable Concentration Tricep Extension
Overview
How to do it
- 1
Setup and Starting Position
- Set a single handle on a cable machine at shoulder height or a little higher.
- Choose a load that lets you move with control.
- Kneel on one knee, keep your back straight, and brace your core.
- Take the handle in one hand, with your elbow bent and tucked close to your torso.
- Keep your upper arm fixed for the entire exercise.
- 2
Execution
- Press the handle downward by extending your arm away from your body.
- Straighten the elbow fully while keeping the upper arm locked in place.
- Pause for one second at the end of the contraction to increase triceps activation.
- Return to the start slowly and under control.
- Complete 3 to 4 sets of 10 to 12 reps per arm.
Form tips & common mistakes
Keep your elbow still so the triceps stay fully engaged.
Stay tight through your core to limit unnecessary body movement.
Move with control to increase time under tension.
Lock out the elbow completely to train the triceps through a full range of motion.
Do not lean forward or backward, or you may reduce the exercise’s effectiveness.
Benefits
Maximizes Triceps Activation: Holding the upper arm still lets this exercise fully recruit the triceps, especially the long head.
Provides Constant Muscle Tension: The cable keeps resistance steady, unlike free weights, which can support greater muscle growth.
Improves Arm Strength and Aesthetics: It helps build stronger, more defined triceps and improves overall arm shape and function.
Reduces Stress on Joints: The smooth cable path helps limit joint strain, making it a good option for people with elbow or wrist issues.
Muscles worked
Triceps Brachii
