Kabelzug-Seil Überkopf-Trizepsstreckung Am Hohen Block

Trizeps Oberarme Kabelzug

Lerne, wie du Kabelzug-Seil Überkopf-Trizepsstreckung Am Hohen Block mit korrekter Technik ausführst. Diese Kabelzug-Übung beansprucht hauptsächlich Trizeps, mit sekundärem Fokus auf Schultern.

Kabelzug-Seil Überkopf-Trizepsstreckung Am Hohen Block Übungsdemonstration mit korrekter Technik

So führst du Kabelzug-Seil Überkopf-Trizepsstreckung Am Hohen Block aus

Folge diesen Schritten, um Kabelzug-Seil Überkopf-Trizepsstreckung Am Hohen Block mit korrekter Technik auszuführen:

1Befestige ein Seil am hohen Block und stelle das Gewicht ein.
2Stell dich mit dem Rücken zur Maschine, Füße schulterbreit.
3Greife das Seil mit beiden Händen, Handflächen nach unten, und bringe die Hände über den Kopf.
4Halte die Oberarme nah am Kopf und senkrecht zum Boden.
5Senke das Seil langsam hinter den Kopf, indem du die Ellbogen beugst.
6Halte kurz inne, dann strecke die Arme zurück in die Ausgangsposition.
7Wiederhole die Übung für die gewünschte Anzahl an Wiederholungen.

Beanspruchte Muskeln bei Kabelzug-Seil Überkopf-Trizepsstreckung Am Hohen Block

Primär

Trizeps

Sekundär

Schultern

Übungsdetails

Gerät: Kabelzug
Körperteil: Oberarme
Kategorie: Haupt

Muskeln & Anatomie

The cable rope overhead triceps extension (high pulley version) stretches the long head of the triceps maximally because the arm is raised overhead — the only position where the long head is fully lengthened across both the shoulder and elbow joints. The long head originates on the infraglenoid tubercle of the scapula, meaning it crosses the shoulder joint, making it uniquely responsive to overhead positioning. Research shows significantly higher long-head EMG during overhead extensions versus pushdowns, making this the exercise of choice when the long head (which makes up the bulk of tricep mass) is the priority.

Profi-Tipps für bessere Ergebnisse

1Face away from the machine, step forward, and hinge slightly at the hips. This keeps the cables pulling in the correct direction — toward the back of the head, not straight up.
2Keep your upper arms stationary — elbows pointed forward at approximately ear level. Only the forearm should move on extension. Drifting upper arms reduce long-head stretch and shift work to the lateral/medial heads.
3At the fully extended (lockout) position, squeeze the triceps hard. The long head is maximally shortened at full elbow extension overhead — this peak contraction is unique to the overhead position.

Häufige Fehler vermeiden

✗ Elbows drifting down during the movement

Lösung: Keep elbows at or above ear level throughout. Dropping the elbows changes the movement from an overhead extension to a pushdown and removes the long-head stretch.

✗ Torso leaning backward excessively

Lösung: A slight forward lean (10–20 degrees) is correct — it orients the cable pull toward the head. Leaning backward changes the cable angle and creates lumbar hyperextension.

✗ Rope handles too wide at the bottom

Lösung: At the start position (elbows bent), the rope handles should be near the back of the head. Letting the rope stretch wide at the bottom reduces the stretch on the long head.

✗ Using too much weight and losing elbow position

Lösung: Overhead tricep work is often humbling — the long head in a stretched position is weaker than in a shortened position. Use 60–70% of your pushdown weight to start.

So programmierst du Kabelzug-Seil Überkopf-Trizepsstreckung Am Hohen Block

Sätze & Wiederholungen

3–4 sets of 10–15 reps. The overhead position makes the long head the limiting factor — it's often weaker than expected. Higher reps with controlled eccentrics build the long head effectively.

Häufigkeit

1–2 times per week on push or arm days.

Wo im Training einsetzen

Use after heavy pressing and pushdown work as a long-head-specific finisher. The overhead position at the end of a session produces a great pump in the long head.

Wie du dich steigerst

Add 5 lbs every 2 weeks when all reps include a 1-second lockout and 3-second eccentric. Progress will be slower than pushdowns due to the weaker long-head position.

Variationen & Alternativen

Dumbbell Overhead Triceps Extension

Single dumbbell held behind the head. Gravity-based resistance means it's hardest at the bottom (stretched position) and easiest at the top — a different feel than cables, which are hardest when the rope is pulled most.

EZ-Bar Overhead Triceps Extension

Seated or standing with an EZ-bar behind the head. Allows heavier loading than dumbbells. The EZ-bar's angled grip is more comfortable on the wrists than a straight bar in the overhead position.

Skull Crusher (Lying Tricep Extension)

Performed lying on a bench. Trains all three tricep heads but less long-head specific than the overhead version. Allows heavier loads.

Häufig gestellte Fragen

What muscles does the Kabelzug-Seil Überkopf-Trizepsstreckung Am Hohen Block work?

The Kabelzug-Seil Überkopf-Trizepsstreckung Am Hohen Block primarily targets your Trizeps. Secondary muscles worked include Schultern. This makes it an effective exercise for developing your upper arms.

What equipment do I need for the Kabelzug-Seil Überkopf-Trizepsstreckung Am Hohen Block?

The Kabelzug-Seil Überkopf-Trizepsstreckung Am Hohen Block requires kabelzug. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Kabelzug-Seil Überkopf-Trizepsstreckung Am Hohen Block with proper form?

Start by befestige ein seil am hohen block und stelle das gewicht ein.. Stell dich mit dem Rücken zur Maschine, Füße schulterbreit. Greife das Seil mit beiden Händen, Handflächen nach unten, und bringe die Hände über den Kopf. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

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