10 Best Cable Concentration Extension (On Knee) Alternatives for Home & Rehab

The Cable Concentration Extension (On Knee) is done kneeling with a cable machine. Ranked closest by our scoring: the Cable Standing One Arm Triceps Extension, the Kneeling Cable Triceps Extension and the Bodyweight Kneeling Triceps Extension. Three harder versions, the Cable One Arm Tricep Extension, the Standing Low-pulley One-arm Triceps Extension and the Cable Alternate Triceps Extension, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Cable Concentration Extension (On Knee)

Cable Concentration Extension (On Knee)Play demonstration
Primary muscle
Triceps
Equipment
Cable
Difficulty
Beginner
Type
Isolation

Secondary muscles: Forearms

How to perform Cable Concentration Extension (On Knee)
  1. Sit on a bench or chair with your knees bent and feet flat on the ground.
  2. Hold the cable handle with your right hand and place your elbow on the inside of your right knee.
  3. Extend your arm fully, keeping your elbow stationary and close to your knee.
  4. Pause for a moment at the top, then slowly lower your arm back to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides.
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Ranked Cable Concentration Extension (On Knee) Alternatives

10 substitutes, ranked by how closely each one matches the Cable Concentration Extension (On Knee) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Cable Standing One Arm Triceps ExtensionPlay demonstration

    1. Cable Standing One Arm Triceps Extension

    86% match
    • Triceps
    • Cable
    • Beginner
    • Isolation

    Pick this when you want to work the triceps with less balance to manage.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, facing the cable machine.
    2. Hold the cable handle with your right hand, palm facing down, and position your arm so that it is fully extended and parallel to the ground.
    3. Keep your elbow stationary and close to your body.
    4. Slowly bend your elbow, lowering the cable handle towards the back of your head.
    5. Pause for a moment at the bottom of the movement, then extend your arm back to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides and perform the exercise with your left arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: extension, the same as the Cable Concentration Extension (On Knee)
    • Primary muscle: triceps, the same as the Cable Concentration Extension (On Knee)
    • Equipment: a cable, the same as the Cable Concentration Extension (On Knee)
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Cable Concentration Extension (On Knee)
  2. Cable One Arm Tricep Extension

    Progression

    2. Cable One Arm Tricep Extension

    90% match
    • Triceps
    • Cable
    • Intermediate
    • Isolation

    Pick this when you want a harder version that still works the triceps.

    How to perform this exercise
    1. With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack.
    2. Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper arm and forearm should form an acute angle (less than 90-degrees). You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance. This will be your starting position.
    3. As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Tip: Only the forearms should move. Your upper arms should remain stationary at all times.
    4. Squeeze the triceps and hold for a second in this contracted position.
    5. Slowly return the handle to the starting position.
    6. Repeat for the recommended amount of repetitions and then perform the same movement with the other arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: extension, the same as the Cable Concentration Extension (On Knee)
    • Primary muscle: triceps, the same as the Cable Concentration Extension (On Knee)
    • Equipment: a cable, the same as the Cable Concentration Extension (On Knee)
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Cable Concentration Extension (On Knee)
  3. Standing Low-pulley One-arm Triceps Extension

    Progression

    3. Standing Low-pulley One-arm Triceps Extension

    85% match
    • Triceps
    • Cable
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Grab a single handle with your left arm next to the low pulley machine. Turn away from the machine keeping the handle to the side of your body with your arm fully extended. Now use both hands to elevate the single handle directly above the head with the palm facing forward. Keep your upper arm completely vertical (perpendicular to the floor) and put your right hand on your left elbow to help keep it steady. This is the starting position.
    2. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
    3. Go back to the starting position by using the triceps to raise the single handle. Breathe out as you perform this step.
    4. Repeat for the recommended amount of repetitions.
    5. Switch arms and repeat the exercise.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: extension, the same as the Cable Concentration Extension (On Knee)
    • Primary muscle: triceps, the same as the Cable Concentration Extension (On Knee)
    • Equipment: a cable, the same as the Cable Concentration Extension (On Knee)
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Cable Concentration Extension (On Knee)
  4. Kneeling Cable Triceps Extension

    4. Kneeling Cable Triceps Extension

    82% match
    • Triceps
    • Cable
    • Beginner
    • Isolation

    Pick this when you want an easier version that still works the triceps.

    How to perform this exercise
    1. Place a bench sideways in front of a high pulley machine.
    2. Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down.
    3. Face away from the machine and kneel.
    4. Place your head and the back of your upper arms on the bench. Your elbows should be bent with the forearms pointing towards the high pulley. This will be your starting position.
    5. While keeping your upper arms close to your head at all times with the elbows in, press the bar out in a semicircular motion until the elbows are locked and your arms are parallel to the floor. Contract the triceps hard and keep this position for a second. Exhale as you perform this movement.
    6. Slowly return to the starting position as you breathe in.
    7. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: extension, the same as the Cable Concentration Extension (On Knee)
    • Primary muscle: triceps, the same as the Cable Concentration Extension (On Knee)
    • Equipment: a cable, the same as the Cable Concentration Extension (On Knee)
    • Body position: kneeling, the same as the Cable Concentration Extension (On Knee)
    • Balance: easier to stay steady on than the Cable Concentration Extension (On Knee)
  5. Bodyweight Kneeling Triceps ExtensionPlay demonstration

    5. Bodyweight Kneeling Triceps Extension

    82% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the triceps with bodyweight alone.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: extension, the same as the Cable Concentration Extension (On Knee)
    • Primary muscle: triceps, the same as the Cable Concentration Extension (On Knee)
    • Equipment: bodyweight only, not a cable
    • Body position: kneeling, the same as the Cable Concentration Extension (On Knee)
  6. Cable KickbackPlay demonstration

    6. Cable Kickback

    81% match
    • Triceps
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand facing a cable machine with your feet shoulder-width apart.
    2. Hold the cable handle with your right hand and step back to create tension in the cable.
    3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    4. Keep your upper arm close to your body and your elbow bent at a 90-degree angle.
    5. Extend your forearm backward, straightening your arm fully.
    6. Pause for a moment, then slowly return to the starting position.
    7. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Concentration Extension (On Knee)
    • Equipment: a cable, the same as the Cable Concentration Extension (On Knee)
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Cable Concentration Extension (On Knee)
  7. Chain Handle Extension

    7. Chain Handle Extension

    80% match
    • Triceps
    • Other
    • Intermediate
    • Isolation
    How to perform this exercise
    1. You will need two cable handle attachments and a flat bench, as well as chains, for this exercise. Clip the middle of the chains to the handles, and position yourself on the flat bench. Your elbows should be pointing straight up.
    2. Begin by extending through the elbow, keeping your upper arm still, with your wrists pronated.
    3. Pause at the lockout, and reverse the motion to return to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: extension, the same as the Cable Concentration Extension (On Knee)
    • Primary muscle: triceps, the same as the Cable Concentration Extension (On Knee)
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Cable Concentration Extension (On Knee)
  8. Cable Rope Incline Tricep ExtensionPlay demonstration

    8. Cable Rope Incline Tricep Extension

    79% match
    • Triceps
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Attach a rope to a high pulley and adjust the incline bench to a comfortable angle.
    2. Stand facing away from the pulley with your feet shoulder-width apart.
    3. Grasp the rope with an overhand grip and extend your arms straight overhead.
    4. Keep your elbows close to your head and your upper arms stationary throughout the exercise.
    5. Lower the rope behind your head by bending your elbows until your forearms touch your biceps.
    6. Pause for a moment, then extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: extension, the same as the Cable Concentration Extension (On Knee)
    • Primary muscle: triceps, the same as the Cable Concentration Extension (On Knee)
    • Equipment: a cable, the same as the Cable Concentration Extension (On Knee)
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Cable Concentration Extension (On Knee)
  9. Cable Rear DrivePlay demonstration

    9. Cable Rear Drive

    78% match
    • Triceps
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Attach a handle to a low pulley cable machine and stand facing away from the machine.
    2. Grasp the handle with an overhand grip and extend your arms straight out in front of you.
    3. Keeping your elbows stationary, pull the handle back towards your body, squeezing your triceps at the end of the movement.
    4. Slowly return the handle to the starting position and repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Concentration Extension (On Knee)
    • Equipment: a cable, the same as the Cable Concentration Extension (On Knee)
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Cable Concentration Extension (On Knee)
  10. Cable Alternate Triceps ExtensionPlay demonstration

    Progression

    10. Cable Alternate Triceps Extension

    78% match
    • Triceps
    • Cable
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand facing the cable machine with your feet shoulder-width apart.
    2. Hold the cable handle with your right hand and bring your arm up so that your upper arm is parallel to the ground and your elbow is bent at a 90-degree angle.
    3. Keep your upper arm stationary and extend your forearm backward, fully straightening your arm.
    4. Pause for a moment, then slowly return to the starting position.
    5. Repeat with your left arm.
    6. Continue alternating arms for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: extension, the same as the Cable Concentration Extension (On Knee)
    • Primary muscle: triceps, the same as the Cable Concentration Extension (On Knee)
    • Equipment: a cable, the same as the Cable Concentration Extension (On Knee)
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Cable Concentration Extension (On Knee)

Why You Might Need a Cable Concentration Extension (On Knee) Alternative

You might swap this exercise because you lack a cable station, have knee discomfort from the kneeling position, or need a greater loading option for hypertrophy. Rehabilitation protocols and unilateral imbalances also drive substitutions. Choose movements that still isolate elbow extension, this preserves lateral and medial head recruitment, while adjusting shoulder position to reduce long-head strain. For example, an overhead dumbbell extension increases long-head length tension; a kickback emphasizes lateral-head peak contraction. Keep the elbow fixed and control the eccentric to protect joints and sustain triceps loading.

Cable Concentration Extension (On Knee) FAQ

What muscles does Cable Concentration Extension (on Knee) work?

It primarily targets the triceps brachii, lateral and medial heads for elbow extension and the long head when the shoulder is extended. Keep your elbow anchored and extend only at the elbow to isolate the triceps while the core and shoulder stabilizers resist rotation.

Can I build muscle without doing Cable Concentration Extension (on Knee)?

Yes. You can achieve hypertrophy with other isolation and compound movements that load elbow extension, such as skull crushers, dips, and weighted pushdowns. Focus on progressive overload, full elbow extension, and slow eccentrics to stimulate triceps growth.

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