Cable Concentration Extension (On Knee)

Setup

1. 01Attach a single D-handle to a low or mid pulley.
2. 02Sit on a bench sideways to the stack with feet planted wide.
3. 03Grip the handle and brace the back of the working upper arm against the inside of the same-side knee.
4. 04Start with the elbow bent so the hand is near the shoulder and the cable is taut.

Execution

1. 01Straighten the elbow, driving the handle down and away until the arm is fully extended.
2. 02Squeeze the triceps hard at lockout.
3. 03Bend the elbow slowly to return to the start without letting the upper arm move.
4. 04Complete all reps, then switch sides.

Checkpoints

• -Upper arm stays pinned against the knee for every rep.
• -Full elbow lockout on each rep with a deliberate squeeze.
• -Torso stays leaned forward at a fixed angle.
• -The cable stays taut in the bent-elbow position.

Common mistakes

• -Letting the upper arm drift off the knee, turning it into a pressdown.
• -Using torso rock to help extend the arm.
• -Stopping short of full lockout.
• -Loading too heavy for a strict single-arm isolation.