Katana Tricep Extension

Technique

How to perform Katana Tricep Extension

1. Attach single-handle grips to the cable pulleys set roughly high-waist height on each side of a cable station and stand facing toward the machine so the cables run up along your sides.
2. Grab the handles as they are in front of you.
3. Then lift your left arm up, turn towards and under your left arm so the cable goes up and over your head, and let your right arm sweep under as you rotate, crossing the cables behind you so they form an “X” across your upper back, then step forward until there is light tension.
4. Bend your elbows so the handles rest just outside your ears and point your forearms upward on a slight diagonal, keeping your chest tall, ribs down, and core braced; this is your starting position.
5. Exhale as you extend both elbows simultaneously, sweeping the handles up and slightly outward as if drawing twin katanas overhead, finishing with your arms almost straight and wrists neutral.
6. Pause briefly while squeezing your triceps and maintaining the crossed-cable tension, then inhale as you bend your elbows to guide the handles back behind your head to the starting position without letting the weight stacks touch.
7. Repeat for the prescribed repetitions, keeping your torso steady and movement smooth throughout the set.

Programming relevance

Muscles involved

Primary targets: Triceps Long Head.