Cable Concentration Extension

A targeted triceps exercise that isolates the lateral and medial heads. The cable provides constant tension for a deeper muscle burn.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Cable Machine with Rope Attachment

Target Muscle Groups

Primary

Triceps

Secondary

Back

Setup

Stand or sit next to a cable pulley. Hold the handle with a pronated grip and position your upper arm vertically against your side or a bench.

Instructions

1. Extend your arm downward until fully locked.
2. Squeeze the triceps at the bottom.
3. Return the handle slowly by bending the elbow.
4. Keep the upper arm stationary.
5. Maintain a neutral wrist.

Common Mistakes

1. Moving the upper arm.
2. Using the shoulder to push.
3. Flaring the elbow.

Alternative Exercises

Wide Grip Behind the Neck Pulldown

Intermediate / Lat Pulldown Machine / Back / pull

An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

Advanced / Pull-up Bar / Back / pull

Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.

Wide Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

Emphasizes the outer lats and teres major. This variation is the gold standard for building back width and the classic "V" taper.

Weighted Lying Twist

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A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Underhand Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.

Twin Handle Parallel Grip Lat Pulldown

Beginner / Cable Crossover Machine / Back / pull

A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.