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Triceps · Poultry

Katana extensions — Poulia

Muscles requiredTriceps long head · Triceps medial head · Triceps lateral head

Description

Extension overhead to work the triceps in a deep stretch.

01 · Setup

Set up the movement

  • Adjust the pulley height to maintain a natural trajectory.
  • Arms close to the ears, shoulders low.
  • Elbows pointed forward.
  • Torso braced to avoid arching.
02 · Execution

Perform the rep

  1. Go down slowly, bending your elbows.
  2. Look for a controlled stretch at the bottom.
  3. Straighten your elbows while keeping your arms stable.
  4. Maintain continuous tension and control the return to the stretch.
Technique cue

Keep your elbows tight and stable.

Common mistakes
  • elbows that open
  • lumbar arch
  • descent too fast
  • shortened range of motion
  • let the load return suddenly
Safety notes

Risks of poor execution

  • A repeated arched posture can overload the lower back and shoulders.

In ShapeVision

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Finds the historical, load, volume and estimated 1RM of this variant.

Same muscle group

Other exercises for triceps.

Triceps

Front bar — EZ bar

↗Triceps

Bar at the front — Halters

↗Triceps

Developed lying tight socket — Bar

↗

In the app

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