Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsIsolation
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Triceps Muscle Anatomy Diagram

Cable Concentration Tricep Extension Instructions

The cable concentration tricep extension is a great exercise fur truly isolating the triceps.

  1. Set up for the exercise by attaching a single grip handle to a high pulley cable machine and selecting the weight you want to use on the stack.
  2. Grab the handle with an underhand grip (palm facing up) with your right hand.
  3. Turn so your left side is facing the cable machine and drop your left knee to the floor.
  4. Your right thigh should be parallel to the floor, as it will be used as a support during the exercise.
  5. Position the back of your elbow (bottom of the tricep) against your inner right thigh. This is the starting position for the exercise.
  6. Keeping your body fixed, slowly extend the arm as far as possible.
  7. Squeeze the tricep, and then slowly lower the weight back to the starting position.
  8. Repeat for desired reps.

Cable Concentration Tricep Extension Tips

  • This exercise is all about stretch and contraction of the muscle - not about weight. Use a lighter weight and focus on getting the best pump by squeezing the tricep muscle hard on every rep.
  • As a general rule, always work your weakest side first. For most people, this will mean working their left tricep before the right.