Arms · Cable
on Knee Cable Concentration Extension
How to do the on knee cable concentration extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Kneel on one knee beside a low cable pulley and grip the handle with the arm on that same side, bracing your elbow against your inner thigh. Extend your forearm down and out until your arm is straight, then bend back under control, keeping your upper arm fixed.
- 1Feel your triceps contract as you straighten the arm
- 2Keep your upper arm pinned against your thigh
- 3Fully extend and squeeze at the bottom of each rep
Common mistakes
- Don't let your upper arm lift off your thigh
- Avoid using your shoulder or body to move the cable
- Don't let the weight pull your arm back too fast
Muscles worked
The on knee cable concentration extension mainly works the triceps.
- TricepsPrimary
- ForearmsMinor
- Upper AbsMinor
Kovo programs the on knee cable concentration extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.