This isolation exercise mainly works and trains the long head of the triceps. This exercise also contributes to elbow health.
Exercise
Overhead triceps extension on the cable pulley
Type: Bilateral
Rest: 120s
Equipment: Kabelzug
Tutorial
1
Position the cable pulley on the lowest step and attach a long rope. Grasp the ends of the rope with both hands. Stand with your back to the cable tower and take a step away. Keep your back straight and look forward
2
Guide the rope behind your head. Palms facing inwards and elbows pointing towards the ceiling. Your arms are bent.
3
Now fully extend your arm in a powerful but controlled manner. 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 no longer approaches 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.
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 (long head)
Secondary
Triceps
Tertiary
—
Equipment
Cable pull
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