This isolation exercise mainly trains the long head of the triceps. In addition, the inclined execution adapts the strength curve of the triceps to the resistance curve of the cable, thus achieving complete mechanical tension over the entire range of motion. This exercise also contributes to elbow health. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
Katana Extensions
Einarmig
Type: Unilateral
Rest: 120s
Equipment: Kabelzug
Tutorial
1
Start by adjusting the cable to around chest or stomach height and it is best to use a short rope, a foot loop as a handle or just the cable.
2
Stand slightly to the side of the cable tower, hold on to the tower with the arm that is not working - if possible - and grab the cable with the other hand. Then guide the cable behind your head and point your elbow towards the ceiling.
3
Now fully extend your arm in a powerful but controlled manner so that the arm and the cable are in line with each other to work the muscle fibers optimally. Exhale and tense the triceps hard.
4
Bend your elbow slowly and under full control until the maximum bend in the elbow is reached and the hand can no longer come any closer to the shoulder or head. The upper arm remains in the same position as at the beginning. Breathe in as you do this.
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
Make sure you keep your upper arm in the same place throughout the entire set and work without momentum.
Hold on tightly with the other hand and find a good stance to ensure the best possible stability. Be careful not to fall too far into a hollow back. The cable should be in line with your shoulder, elbow and wrist.
Muscle groups
Primary
Triceps (long head)
Secondary
—
Tertiary
—
Equipment
Cable pull
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