With this isolation exercise, the triceps are optimally stressed and trained along the course of the muscle fibers. 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 setting the cable at about head height or higher and preferably use a short rope, a foot loop as a handle or just the cable of both towers.
2
Grasp the opposite cable (right hand - left tower; left hand, right tower). Take a step backwards and spread your upper arms slightly away from your body (approx. 30-45°). Lean forward slightly with your upper body and hold this position.
3
Your elbows are bent in front of you and the cables are crossed. Now fully extend your arms in a powerful but controlled manner so that your arms and the cables are in line with each other in order 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 no longer approach 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.
Muscle groups
Primary
Triceps
Secondary
—
Tertiary
—
Equipment
Cable pull on both sides
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