Skip to content

Stop Doing THIS Triceps Exercise (DO THIS INSTEAD!)

By ATHLEAN-X™

6 min video·en··1222493 views

This is an AI-generated summary of “Stop Doing THIS Triceps Exercise (DO THIS INSTEAD!)” — a 6 min YouTube video by ATHLEAN-X™, published October 26, 2023. It condenses the full transcript into 10 key takeaways with clickable timestamps.

Summary

The video explains why many triceps exercises miss the long head and demonstrates how to modify a cable overhead extension to properly stretch and activate the long head for greater arm size.

Key Points

  • The triceps consist of three heads—medial, lateral, and long—and the long head is responsible for most of the arm’s size. 
  • Common moves like bench dips or dumbbell kickbacks mainly target the medial and lateral heads and do not effectively stretch the long head. 
  • The long head must be both elbow‑extended and shoulder‑flexed (arm overhead) to achieve a full stretch. 
  • To target the long head, lower the cable to waist level, use a rope attachment, and step back to create a solid base. 
  • Lock the midfoot by plantar‑flexing and pressing into the ground, which stabilizes the torso and keeps the elbows forward without internal rotation stress. 
  • Raise the shoulder into greater flexion (about 120‑140°) to create a strong stretch on the long head at the start of the movement. 
  • Maintain an upright torso and keep the cable as perpendicular to the forearm as possible during extension to maximize triceps tension. 
  • Grip the rope with palms facing outward so the wrists extend, allowing a full elbow lock‑out and better neural activation. 
  • The top position mimics an overhead press, a range most people can achieve with proper shoulder mobility. 
  • Combine this stretch‑focused cable exercise with other triceps movements that fully contract the long head for balanced development. 
Stop Doing THIS Triceps Exercise (DO THIS INSTEAD!)

Stop Doing THIS Triceps Exercise (DO THIS INSTEAD!)

The video explains why many triceps exercises miss the long head and demonstrates how to modify a cable overhead extension to properly stretch and activate the long head for greater arm size.

Key Points

—The triceps consist of three heads—medial, lateral, and long—and the long head is responsible for most of the arm’s size.
—Common moves like bench dips or dumbbell kickbacks mainly target the medial and lateral heads and do not effectively stretch the long head.
—The long head must be both elbow‑extended and shoulder‑flexed (arm overhead) to achieve a full stretch.
—To target the long head, lower the cable to waist level, use a rope attachment, and step back to create a solid base.
—Lock the midfoot by plantar‑flexing and pressing into the ground, which stabilizes the torso and keeps the elbows forward without internal rotation stress.
—Raise the shoulder into greater flexion (about 120‑140°) to create a strong stretch on the long head at the start of the movement.
—Maintain an upright torso and keep the cable as perpendicular to the forearm as possible during extension to maximize triceps tension.
—Grip the rope with palms facing outward so the wrists extend, allowing a full elbow lock‑out and better neural activation.
—The top position mimics an overhead press, a range most people can achieve with proper shoulder mobility.
—Combine this stretch‑focused cable exercise with other triceps movements that fully contract the long head for balanced development.
Summarize any video — free
Summarizer.tube
Copy All
Share Link
Bookmark

Summarize any YouTube video, free

You just read an AI summary of this video. Paste any other YouTube link and get the key points with clickable timestamps in seconds — no signup, 5 free a day.

YouTube Transcript Tool

More Resources

YouTube Video Summarizervs Summarize.techAll AlternativesFor StudentsFor ProfessionalsFor Content CreatorsAll Use CasesHow to Summarize YouTube
Or summarize right on YouTube with our free Chrome extension →

More Summaries

21 min

The BEST Meal Plan to Lose Fat Faster (EAT THIS WAY!)

ATHLEAN-X™en

This video debunks common diet myths, emphasizing that long-term nutritional success and habit formation depend on adopting a flexible, personalized approach rather than adhering to rigid, unsustainab

13 min

DNA to RNA In 3D 4K Animation!

Score Booster Academyen

This video explains the fundamental biological process of RNA transcription, detailing its initiation, elongation, and termination phases in both prokaryotes and eukaryotes, along with its regulation,

43 min

Geometric Optics 2

Physics with Professor Matt Andersonen

This video explains the principles of total internal reflection and its applications, then details how lenses form images using ray tracing rules and the thin lens equation.