This isolation exercise mainly trains the long head of the triceps. This exercise also contributes to elbow health.
Exercise
Triceps press
With rope overhead, bent forward
Type: Bilateral
Rest: 120s
Equipment: Kabelzug
Tutorial
1
Start by adjusting the cable to approximately head height and it is best to use a long rope as a handle. Stand with your back to the cable tower and grasp the ends of the rope with both hands.
2
Stand one step away from the cable tower and then lunge forward. Now bend your upper body forward by 45° and look towards the floor. Point your elbows forward and bring the rope to the back of your head.
3
Now fully extend your arms in a powerful but controlled manner. Exhale and tense the triceps hard.
4
Bend your elbows slowly and under full control until you have reached the maximum bend in your elbows and your hands are back at the back of your head. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
When you are in the starting position and your upper body is bent at 45°, make sure that you have a stable stance and that you tense your core. This is the only way to achieve stability and perform the exercise correctly. The position of your elbows is important here. You should adopt a position that feels natural, but the elbows should not point too far outwards as this increases the shear forces on the elbow joint and reduces the stimulation of the triceps.
Muscle groups
Primary
Triceps (long head)
Secondary
—
Tertiary
—
Equipment
Cable pull
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