TETSUCable Concentration Extension (On Knee) vs Three Bench Dip
The Cable Concentration Extension (On Knee) and the Three Bench Dip both train the triceps as their primary muscle. The Cable Concentration Extension (On Knee) uses a cable while the Three Bench Dip is bodyweight-based (a bar, rings or a station). Here is how they compare and when to pick each.
Side-by-side comparison
| Cable Concentration Extension (On Knee) | Three Bench Dip | |
|---|---|---|
| Primary muscle | triceps | triceps |
| Body part | upper arms | upper arms |
| Supporting muscles | forearms | chest and shoulders |
| Equipment | cable | bodyweight |
| Steps in our guide | 5 | 6 |
How each one starts
Cable Concentration Extension (On Knee) — first steps
- Sit on a bench or chair with your knees bent and feet flat on the ground.
- Hold the cable handle with your right hand and place your elbow on the inside of your right knee.
Three Bench Dip — first steps
- Sit on a bench with your hands gripping the edge, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
Full step-by-step guides are linked below.
Which should you choose?
The Cable Concentration Extension (On Knee) keeps constant tension on the muscle through the whole range of motion. The Three Bench Dip needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the triceps adapting.
Full form guides
Common questions
Is the Cable Concentration Extension (On Knee) better than the Three Bench Dip?
Neither is universally better — both train the triceps as the primary mover. The Cable Concentration Extension (On Knee) keeps constant tension on the muscle through the whole range of motion, while the Three Bench Dip needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Cable Concentration Extension (On Knee) and the Three Bench Dip in the same program?
Yes, but usually not in the same session — they overlap heavily on the triceps. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Cable Concentration Extension (On Knee) and the Three Bench Dip work the same muscles?
The primary muscle is the same: the triceps. Supporting muscles differ slightly — forearms for the Cable Concentration Extension (On Knee) versus chest and shoulders for the Three Bench Dip.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.