Cable Concentration Extension
Isolate & sculpt triceps with Cable Concentration Extension! Controlled reps build strength & definition.
The Cable Concentration Extension mainly works the triceps, with help from the biceps and chest. You'll need: single handle attachment or cable machine.
Required Equipment
Cable Concentration Extension Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Biceps (biceps brachii); Upper Chest (pectoralis major, clavicular head)
How to do the Cable Concentration Extension
Cable Concentration Extension Instructions
Starting Position:
Adjust the cable pulley to a low position.
Stand next to the cable machine and grab the handle with your closest hand, palm facing upward.
Bend at the knees slightly and lean forward, positioning your chest closer to your knee.
Place your other arm on your thigh for support, keeping your torso stable.
**Movement 1. Begin with your elbow bent and the handle close to your face.
Slowly extend your arm downward, pushing the handle away from your body while keeping your elbow stationary.
Focus on squeezing your tricep (the muscle at the back of your upper arm) as you push the handle down.
Once your arm is fully extended, pause briefly at the bottom of the movement.
Slowly return to the starting position by bending your elbow and bringing the handle back toward your face.
Repetitions:
Perform 8 to 12 repetitions on one side, then switch to the opposite arm.
Tips:
Keep your movements controlled to avoid using momentum.
Ensure your back is straight throughout the exercise to prevent strain.
Adjust the weight on the cable machine as necessary to match your fitness level.
Cable Concentration Extension FAQs
What muscles does the Cable Concentration Extension work?
The Cable Concentration Extension mainly works the triceps, with help from the biceps and chest. The main muscles are the triceps brachii.
What equipment do you need for the Cable Concentration Extension?
Single handle attachment or cable machine.
What workout day should the Cable Concentration Extension go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Concentration Extension variations and alternatives?
Similar exercises include the Cable Seated High Triceps Extension, Cable Standing Single-Arm Horizontal Triceps Extension, Cable High-Pulley Single-Arm Tricep Extension and Cable High-Pulley Overhead Tricep Extension.
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