Single-arm tricep presses on the cable tower are an exercise to train the triceps in isolation. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
Trizeps Extension unilateral
Type: Unilateral
Rest: 90s
Equipment: Kabelzug
Tutorial
1
Start by adjusting the cable to approx. head height and use a short rope, a foot loop as a handle or just the cable.
2
Stand at the side of the cable tower, hold on to the tower with the arm that is not working and grasp the cable with the other hand. Also spread your upper arm slightly away from your body.
3
Now fully extend your arm in a powerful but controlled manner so that your arm and the cable are in line with each other to work the muscle fibers optimally. Exhale and tense the triceps hard.
4
Bend your elbow slowly and under full control until the maximum flexion in the elbow is reached and the hand and shoulder can no longer move any closer. 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 with the left side first and continue with the right side after a 60-second break.
Tip
Make sure you keep your upper arm in the same place throughout the entire set and work without momentum. Hold on tightly with the other hand and find a good stance to ensure the best possible stability. 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
Secondary
—
Tertiary
—
Equipment
Cable pull
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