With this isolation exercise, the long head of the triceps is predominantly stressed and trained. 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.
Start by setting the cable at foot height and place an incline bench (approx. 60°) in the middle of two cable towers. Back facing the cable towers. It is best to use a short rope, a foot loop as a handle or just the cable of both towers.
2
Grab the opposite cable (right hand - left tower; left hand, right tower). 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 line to work the muscle fibers and both point towards the ceiling. 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 for the entire set and work without momentum. The elbows should not move outwards.
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
Inclined bench
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