Cable Concentration Extensions: A Great Tricep Isolation Exercise

Are you struggling to build impressive triceps? Have you been going through the motions of your tricep exercises without seeing any significant progress? One common cause of ineffective tricep workouts is not properly isolating and targeting the muscles. Fear not, as there is a solution to your problem – cable concentration extensions. In this post, we’ll discuss the benefits of this exercise and how it can help to achieve the tricep gains you’ve been striving for.

Cable Concentration Extensions Summary

  • Primary Muscles: Triceps Brachii
  • Secondary Muscles: None
  • Equipment: Cable Machine with Single D-Handle
  • Mechanics Type: Isolated
  • Force: Push
  • Utility: Auxiliary
Graphic image of a fit man performing alternate cable triceps extensions.

Cable Concentration Extensions Instructions

  • Get started with by setting the pulley up in the high position with a single hand handle.
  • Stand with one shoulder towards the cable, and grab the handle with the opposite hand.
  • Step back with your none exercise side leg and kneel in a lung.
  • Pull the cable down and rest your elbow of your working arm on your leg.
  • Pull the handle down by extending your arm, while keeping your elbow stationary pressed against your leg.
  • Then allow the cable to pull you hand back up as you maintain your elbow.
  • Repeat the concentration extensions with one arm until your set is complete and then switch to maintain symmetry

Video Tutorial

Cable Kneeling Concentration Triceps Extension

Cable Concentration Extensions Muscles

Target (Agonist)


  • None

Dynamic Stabilizers

  • None


Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the cable concentration extensions exercise highlighted in red and the rest in blue.

Benefits of Cable Concentration Extensions

The cable concentration extensions are a great exercise for developing the triceps brachii muscle. This exercise works the triceps from multiple angles, providing a more balanced workout. As a result, it can help to build strength and size in the triceps. Additionally, this exercise increases stability and coordination in the arms, as well as improving posture. Not only does it build muscle mass in the triceps, but it also helps to increase flexibility and range of motion in the arms. This can be beneficial for activities such as rock climbing, tennis, and other sports that require strong arms.

Tips for Performing Cable Concentration Extensions

You’ve come to the right place if you’re motivated to enhance your cable concentration extensions execution. Using these suggestions will allow you to take full advantage of this amazing workout. You will strengthen your tricpes muscles, and even reduce your chances of experiencing an injury. It is time to begin and take a look at how these tips will benefit you.

  • Make sure to keep your form correct: Ensure that your back and core remain straight throughout the exercise, using your glutes to power the movement. Doing so will help you maximize the benefits of the exercise and reduce your risk of injury.
  • Start with a lighter weight: Begin with a lighter weight to ensure that you are comfortable with the movement and are able to maintain proper form before increasing the weight. This will help you get the most out of your workout without risking injury.
  • Use a spotter: Having a spotter nearby can help you maintain correct form, offer encouragement, and give you a push when necessary to make sure that you reach your fitness goals.

Benefits and Tips Video

Cable Concentration Curl 2 Ways

Frequent Mistakes To Avoid

When conducting cable concentration extensions, avoiding common mistakes is key to achieving optimal results and avoiding injury. Additionally, achieving optimal results from this exercise requires appropriate technique, and avoiding perform typical errors can help you to perform the exercise correctly and achieve your desired results. Not only can avoiding these errors increase your strength, but it can also assist in you feeling more confident and motivated when at in the gym. Let’s begin by avoiding these standard errors and add this exercise to your training regimen.

  • Not warming up: Not stretching or warming up before performing the exercise can lead to muscle strains or other injuries.
  • Not using proper form: Not using proper form when performing the exercise can lead to poor results and potential injury.
  • Overworking muscles: Overworking muscles by doing too many repetitions or sets can lead to fatigue and soreness, and may cause an injury.

Find More Cable Exercises Here

Variations and Complementary Exercises

When working out with Cable Concentration Extensions, it’s important to vary the exercise in order to work the same muscles in different ways. To ensure that your muscles are being worked from all angles, it is important to incorporate different variations, complementary exercises, and alternative exercises into your routine. Here are some exercises that work similar muscles as Cable Concentration Extensions.

Cable Overhead Triceps Extension

Graphic image of Cable Overhead Triceps Extension.

Cable Overhead Triceps Extension is an excellent alternative or complementary exercise to the Cable Concentration Extension. This exercise targets the long head of the triceps and is performed with a high pulley cable machine. It involves standing with the feet shoulder-width apart, gripping the cable attachment with both hands behind the head and extending the arms upward until straight. By utilizing this exercise, you can isolate the triceps muscles and build strength and size in the upper arm area. Additionally, it can also be a great way to increase muscular endurance in the triceps and improve overall arm strength.

Dumbbell One Arm Extension

Graphic image of Dumbbell One Arm Extension.

The Dumbbell One Arm Extension is an excellent complementary exercise for the Cable Concentration Extension. It is an isolation exercise that focuses on the triceps, working the lateral head of the muscle. It can also be done with a barbell, but a dumbbell is recommended for more precise form and control. The dumbbell version of the exercise allows you to use a heavier weight than the cable version and also allows you to change the angle of your arm in order to target different parts of the muscle. This makes it an ideal alternative exercise for those who want to vary their triceps workouts.

Dumbbell Triceps Extension

Graphic image of Dumbbell Triceps Extension.

The Dumbbell Triceps Extension is an effective alternative or complementary exercise to the Cable Concentration Extension. It targets the triceps muscles, specifically the long head, and can be performed either seated or standing. To perform this exercise, hold a dumbbell in each hand and extend the arms straight up over the head. From this position, slowly lower the weights behind the head while keeping the elbows close together. At the bottom of the movement, the triceps should be fully contracted. Finally, slowly extend the arms back up to the starting position and repeat. By performing this exercise regularly, you can help build strong triceps muscles that are essential for many upper body activities.

Check Out These Top Cable Exercises

EZ Bar Decline Triceps Extension

Graphic image of EZ Bar Decline Triceps Extension.

The EZ Bar Decline Triceps Extension is a great alternative or complementary exercise for the Cable Concentration Extension. This exercise is great for targeting the triceps muscles and works on overall triceps strength and development. This exercise can be performed on a decline bench, with the back of the head and neck resting on a pad. The lifter then grasps the barbell with a narrow grip, palms facing away from the body. The arms should be extended above the chest, with a slight bend in the elbows. The lifter then slowly lowers the barbell towards the forehead while keeping the elbows close to the body. The bar should be lowered until the arms are fully extended. Finally, the lifter returns to the starting position by extending the elbows and pushing the barbell up until it is above the chest. This exercise is a great way to build triceps strength, as it provides an intense contraction of the triceps muscles.

EZ Bar Lying Close Grip Triceps Extension Behind Head

Graphic image of EZ Bar Lying Close Grip Triceps Extension Behind Head.

The EZ Bar Lying Close Grip Triceps Extension Behind Head is an effective complementary or alternative exercise to Cable Concentration Extensions. This exercise focuses on strengthening the triceps, targeting the long head of the triceps in particular. To perform this exercise, you lie flat on your back with a close-grip EZ bar resting behind your head, palms facing up. Then, while keeping your elbows close to your head, extend your arms to raise the bar off the ground. This exercise engages the triceps to a greater degree than Cable Concentration Extensions, due to the fact that it puts more emphasis on the long head of the triceps. Additionally, the close-grip nature of this exercise helps to further engage the triceps muscles, making it a great complementary or alternative exercise for Cable Concentration Extensions.

Incline Dumbbell Triceps Extension

Graphic image of Incline Dumbbell Triceps Extension.

The Incline Dumbbell Triceps Extension is a great alternative or complementary exercise for the Cable Concentration Extension. This exercise targets the triceps in a slightly different way by working the entire muscle rather than just the long head. It is performed by sitting on an incline bench with two dumbbells, arms fully extended and palms facing each other. The movement involves bringing the dumbbells down to the sides of the head and then pushing back up until the arms are extended again. This exercise is great for targeting both the long and lateral heads of the triceps muscle, as well as helping to increase strength and size in the arms.

Find More Arms Exercises Here

Opposing Complementary Exercises

As you continue to work on your cable concentration extensions, it’s important to also focus on exercises that complement the movement by using opposing muscle groups. This will help to create balance in your muscles and prevent overuse injuries. Below are several exercises that target the opposite muscles as the cable concentration extensions.

Barbell Standing Wide Grip Biceps Curl

Graphic image of Barbell Standing Wide Grip Biceps Curl.

Barbell Standing Wide Grip Biceps Curl is a great exercise to build strength and size in the biceps. This exercise is complementary to Cable Concentration Extensions because it works the opposing muscle group. The Cable Concentration Extension works the triceps, which are the opposing muscle group to the biceps. When performed in combination, these two exercises can help build strength and size in both the biceps and triceps for a balanced and aesthetic physique.

Cable V Bar Curls

Graphic image of Cable V Bar Curls.

Cable V Bar Curls are a great complementary exercise to Cable Concentration Extensions as they work the opposing muscle group. This exercise works the biceps and forearm muscles, specifically targeting the brachialis and brachioradialis muscles. To perform this exercise, stand with your feet shoulder-width apart and grip the V bar with an underhand grip, keeping your arms close to your body and elbows tucked in. Slowly curl the bar up towards your chin, contracting your biceps and forearms. Then, lower the bar slowly and repeat for desired reps. This exercise is a great way to strengthen and shape the biceps, which is the opposite muscle group used during Cable Concentration Extensions.

Close Grip Cable Curls

Graphic image of Close Grip Cable Curls.

Close Grip Cable Curls are a great exercise to pair with Cable Concentration Extensions, as they target the opposite muscle group. Close Grip Cable Curls work the biceps, while Cable Concentration Extensions work the triceps. This pairing is perfect for those looking to build strong arms and increase muscular endurance. During Close Grip Cable Curls, you stand between two cable pulleys with a close grip on the handle and curl up to your shoulders. This exercise is great for isolating and strengthening the bicep muscles. By adding Cable Concentration Extensions to your routine, you will be targeting the opposing triceps muscle group, giving your arms an overall balanced look.

Get Stronger and More Defined Arms with Cable Concentration Extensions.

If you’re looking for an exercise that will help you strengthen and define your arms, you might want to try cable concentration extensions. This type of exercise isolates the triceps muscle, allowing you to get a full contraction and maximum benefit. Using a cable machine instead of weights helps provide a more consistent, controlled movement as well. As with any exercise, proper form is crucial, so be sure to take the time to study up before you start. With some dedication and effort, you’ll be on your way to achieving the arms you’ve always wanted.

References: Wikipedia | | | Comprehensive List of Arms Cable Exercises

Pin image for cable concentration extensions post. With an image of a man performing the exercise on Top and a graphic of the exercise on the Bottom.

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