Description

Concentration extension on the cable pulley is an exercise to train the triceps in isolation.

Exercise

Concentration extension

Tipping

Type: Unilateral Rest: 120s Equipment: Kabelzug

Tutorial

1

Start by adjusting the cable to approximately head height and use a simple handle. Stand in the middle of the two cable towers.
2

Grab the handle of the right cable tower with your left hand and kneel down. Your right knee is on the floor, your left leg is straight. Now press your left elbow/triceps against the inside of your left knee. Your left arm is bent and your palm is facing the ceiling.
3

Now fully extend your arms in a powerful but controlled manner until your upper arm and forearm are in line. Exhale and tense your triceps hard.
4

Bend your elbows slowly and under full control until the maximum bend in the elbow is reached and your arm is back in the starting position (arm bent). Breathe in as you do this.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions, first with your left side and then with your right side.

Tip

When you are in the starting position, make sure that you have a stable stance. This is the only way to achieve stability and perform the exercise correctly.