One-arm tricep presses on the cable tower with a simple grip is an exercise to train the triceps in isolation. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
Triceps press
One-armed with handle
Type: Unilateral
Rest: 120s
Equipment: Kabelzug
Tutorial
1
Start by adjusting the cable to about head height or higher and use a simple handle.
2
Stand in front of the cable tower, grasp the single handle with one hand so that you have a good and stable grip. Palm facing down. Bend your upper body slightly forward and hold your arm slightly in front of your upper body.
3
Now extend your arm fully downwards in a powerful but controlled manner. The upper arm remains in the same position. Exhale and tense the triceps hard.
4
Bend the elbow slowly and under full control until the maximum bend in the elbow is reached. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.
Tip
Be careful not to let the upper arms move outwards and not to use the upper body to push.
The elbow is only extended by the triceps.
Muscle groups
Primary
Triceps
Secondary
—
Tertiary
—
Equipment
Cable pull
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