Movement overview

The Katana Triceps Extension is an isolation exercise targeting the triceps brachii, particularly focusing on the long head. This exercise is performed using a cable machine with a rope attachment, allowing for a full range of motion and continuous tension on the triceps.

Step-by-step cues

1. Attach a rope handle to the high pulley of a cable machine.
2. Stand facing away from the machine, holding the rope with both hands above your head, elbows bent and close to your ears.
3. Step forward slightly to create tension in the cable.
4. Extend your arms fully by straightening your elbows, keeping your upper arms stationary.
5. Pause briefly at the bottom of the movement, ensuring full contraction of the triceps.
6. Slowly return to the starting position by bending your elbows.
7. Repeat for the desired number of repetitions.

Technical tips

• Keep your core engaged to maintain balance and prevent arching of the lower back.
• Focus on moving only your forearms; keep your upper arms stationary throughout the exercise.
• Use a controlled motion to avoid using momentum, which reduces effectiveness.
• Ensure that your elbows remain close to your head during the entire movement.
• Start with a lighter weight to perfect your form before increasing resistance.
• Exhale as you extend your arms and inhale as you return to the starting position.