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 Bodyweight Kneeling Triceps Extension, the Triceps Press and the Side Push-up.

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.

  1. Best match
    Bodyweight Kneeling Triceps ExtensionPlay demonstration

    1. 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)
  2. Triceps PressPlay demonstration

    2. Triceps Press

    56% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. 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: bodyweight only, not a cable
    • 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)
  3. Side Push-upPlay demonstration

    3. Side Push-up

    54% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying on your side with your legs extended and stacked on top of each other.
    2. Place your bottom hand on the ground directly under your shoulder, fingers pointing forward.
    3. Press through your bottom hand to lift your body off the ground, keeping your legs straight and your core engaged.
    4. Extend your top arm straight up towards the ceiling, creating a straight line from your head to your heels.
    5. Lower your body back down to the starting position with control.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Concentration Extension (On Knee)
    • Equipment: bodyweight only, not a cable
  4. One Arm DipPlay demonstration

    4. One Arm Dip

    51% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand facing away from a bench or chair, with your feet shoulder-width apart.
    2. Place one hand on the bench or chair behind you, fingers pointing towards your body.
    3. Extend your legs out in front of you, keeping your heels on the ground.
    4. Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
    5. Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Concentration Extension (On Knee)
    • Equipment: bodyweight only, not a cable
    • Body position: standing, not kneeling
    • Balance: harder to stay steady on than the Cable Concentration Extension (On Knee)
  5. Body Tricep Press

    5. Body Tricep Press

    49% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Position a bar in a rack at chest height.
    2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
    3. Begin by flexing the elbow, lowering yourself towards the bar.
    4. Pause, and then reverse the motion by extending the elbows.
    5. Progress from bodyweight by adding chains over your shoulders.

    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: bodyweight only, not a cable
    • Body position: lying face down, not kneeling
    • Balance: easier to stay steady on than the Cable Concentration Extension (On Knee)
  6. Triceps DipPlay demonstration

    6. Triceps Dip

    48% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Concentration Extension (On Knee)
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not kneeling
  7. Bench Dip (Knees Bent)Play demonstration

    7. Bench Dip (Knees Bent)

    46% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your butt off the bench and straighten your legs in front of you, keeping your heels on the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. 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
    • Primary muscle: triceps, the same as the Cable Concentration Extension (On Knee)
    • Equipment: bodyweight only, not a cable
    • Body position: seated, not kneeling
  8. Close-grip Push-up Off Of A Dumbbell

    8. Close-grip Push-up Off Of A Dumbbell

    46% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.
    2. Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
    3. Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
    4. After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Concentration Extension (On Knee)
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not kneeling
  9. Bench Dip On FloorPlay demonstration

    9. Bench Dip On Floor

    45% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Lower your body by bending your elbows until your upper arms are parallel to the floor.
    4. Push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Concentration Extension (On Knee)
    • Equipment: bodyweight only, not a cable
    • Body position: seated, not kneeling
  10. Body-upPlay demonstration

    10. Body-up

    45% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
    2. Extend your legs out in front of you, keeping your heels on the ground and your body straight.
    3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
    4. Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Cable Concentration Extension (On Knee)
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not kneeling

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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