This isolation exercise mainly works and trains the long head of the triceps. This exercise also contributes to elbow health.
Exercise
Triceps press
With rope overhead, standing
Type: Bilateral
Rest: 120s
Equipment: Kabelzug
Tutorial
1
Position the cable pulley at the lowest setting and attach a long rope. Grasp the rope with both hands at the ends. Stand with your back to the cable tower and take one step away. Keep your back straight and look forward.
2
Bring the rope behind your head. Your palms should be facing inward and your elbows pointing toward the ceiling. Your arms should be bent.
3
Now extend your arm completely with force but in a controlled manner. Breathe out and tense your triceps hard.
4
Slowly bend your elbow, maintaining full control, until you reach maximum flexion in the elbow and your hand can no longer move closer to your shoulder or head. Keep your upper arm in the same position as at the start. Breathe in as you do this.
5
A repetition has thus been performed. Repeat this process for the specified number of repetitions.
Tip
Make sure you keep your upper arm in the same position for the entire set and work without momentum. The position of the 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
Secondary
Triceps (long head)
Tertiary
—
Equipment
Cable pull
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