What equipment do you need for the cable katana tricep extension?

You need adjustable cable column to do the cable katana tricep extension.

What is a good cable katana tricep extension?

For men, a good cable katana tricep extension is about a 137.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 45 lb and elite lifters pass 262.5 lb. For women, the standards run from about 22.5 lb to 152.5 lb. The tier table above lists every rank from Bronze to Champion.

Arms · Cable

Cable Katana Tricep Extension

How to do the cable katana tricep extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Cable
Difficulty: Intermediate
Logged as: Weighted reps
Movement: Extension
Mechanic: Isolation

Find more:Triceps exercises Cable exercises

How to do it

Stand facing away from a cable stack with a rope attachment and hold the rope overhead with elbows bent near your ears. Extend your elbows to full lockout while keeping upper arms mostly fixed, then return under control to a deep overhead stretch.

1A deep stretch in the long head of the triceps at the bottom and a hard triceps contraction at lockout. Keep core braced and stance stable so tension stays on the triceps.

Common mistakes

Letting elbows flare too wide, arching the lower back, and using momentum instead of elbow extension. Avoid loading too heavy before you can control the full stretch and return.