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.
Stand in the middle of two cable towers and start by adjusting the cable to around chest or stomach height, preferably using a short rope, a foot loop as a handle or just the cable from both towers.
2
Grab the opposite cable (right hand - left tower; left hand, right tower). Take two steps forward and then guide the cable of both towers behind your head and point both elbows towards the ceiling.
3
Now fully extend your arms in a powerful but controlled manner so that your arms and the cables are in one line to work the muscle fibers optimally. Exhale and tense the triceps hard.
4
Bend the elbows slowly and under full control until the maximum bend in the elbow is reached and the hands can no longer come any closer to the shoulders or head. The upper arms remain 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.
Tip
Make sure you keep your upper arms in the same position throughout the entire set and work without momentum.
Find a good stance to ensure the best possible stability and 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 on both sides
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