Cable Concentration Triceps Extension

Body region

• Arms

Muscles

Main

• Triceps

Helps

• Anconeus

Holds

• Trapezius
• Rectus Abdominis

Equipment

• Cable Station

Technique

1. Attach a single handle to a high pulley and sit on a bench facing the station, leaning forward slightly with the free hand on the other thigh.
2. Hold the handle in the working hand and brace that upper arm against the inside of your thigh, elbow bent so the hand is near your shoulder.
3. Straighten the elbow, pushing the handle down and forward until the arm is fully extended.
4. Let the cable bring the hand back up slowly to the start; finish the set and switch arms.

Cues

• Keep the upper arm braced and still; only the forearm moves.
• Squeeze the triceps for a beat at lockout.

Common mistakes

• Letting the shoulder rock forward to help the push.
• Using momentum from the torso.
• Cutting the range short at the bent-elbow end.

Alternatives

• Cable Triceps Kickback
• One-Arm Cable Pushdown