Cable Concentration Tricep Extension

Overview

The cable concentration triceps extension is a single-arm exercise designed to isolate and strengthen the triceps. It is performed using a cable machine with a single handle attachment, allowing for a controlled and focused contraction. By kneeling and keeping the upper arm fixed, you eliminate momentum, forcing the triceps to do all the work.

How to Perform:

Step 1: Setup and Starting Position

• Attach a single handle to a cable machine at shoulder height or slightly above.

• Select an appropriate weight that allows for controlled movement.

• Kneel on one knee while keeping your back straight and core engaged.

• Grab the handle with one hand, keeping your elbow bent and close to your torso.

• Ensure your upper arm remains stationary throughout the exercise.

Step 2: Execution

1. Extend your arm downward, pushing the handle away from your body.

2. Focus on fully straightening your elbow while keeping the upper arm fixed.

3. Hold the contraction for a second to maximize triceps activation.

4. Slowly return to the starting position in a controlled manner.

5. Repeat for 3 to 4 sets of 10 to 12 reps per arm.

Tips for Proper Form

• Keep your elbow stationary to fully engage the triceps.

• Maintain a strong core to prevent excessive body movement.

• Use a controlled tempo to maximize time under tension.

• Ensure full elbow extension to work the triceps through a full range of motion.

• Avoid leaning forward or backward, as this can reduce effectiveness.

Common Mistakes to Avoid

• Allowing the elbow to move, which reduces triceps isolation.

• Using excessive weight, leading to improper form and momentum.

• Not fully extending the arm, limiting muscle activation.

• Rushing the movement, decreasing time under tension.

• Leaning too far forward, shifting focus away from the triceps.

Benefits of the Cable Concentration Triceps Extension

1. Maximizes Triceps Activation: By keeping the upper arm stationary, this exercise ensures complete engagement of the triceps, especially the long head.

2. Provides Constant Muscle Tension: Unlike free weights, the cable machine maintains consistent resistance, leading to greater muscle growth.

3. Improves Arm Strength and Aesthetics: Helps develop stronger, more defined triceps, improving overall arm shape and functionality.

4. Reduces Stress on Joints: The smooth motion of cables minimizes joint strain, making it ideal for individuals with elbow or wrist issues.

How to Incorporate Into Your Routine

• For Strength: Perform 4 to 5 sets of 6 to 8 reps with a challenging weight.

• For Muscle Growth: Perform 3 to 4 sets of 8 to 12 reps with moderate weight.

• For Endurance: Perform 3 sets of 12 to 15 reps with a lighter weight.

• Pair With: Skull crushers, rope pushdowns, close-grip bench press, and dips for a well-rounded triceps workout.

Muscles Worked