To train the long head
of the triceps in its lengthened position,
we once again need to be in our scapular plane.
So we need to go through our setup process to find where
that is, starting with our neutral shoulder position,
not protracted or retracted,
and then allowing whatever external rotation we have in
that position for starting to move that scapula around.
And then from there to lengthen this.
'cause currently it's close to its short position,
you're gonna keep this elbow flexion
and you're gonna follow the plane of your forearm
up into shoulder flexion
until you kind find a nice natural kind of stopping point
before you feel like you're just elevating
your shoulder straight up.
Now it's very important, again, I'm gonna emphasize this,
you follow the plane of your forearm
and you're gonna want to emphasize this
with your clients too, is it has to be the line
that the forearm is going in.
Otherwise, if you just say,
go into shoulder flexion, this is what's gonna happen.
This right?
See the difference between coming up into here versus
following my plane and my arm
and it's gonna end up here versus here.
So the two very different positions,
and that's one of the biggest things we see people struggle
with, is just being conscious when you're going
to shoulder flexion, maintaining that line.
'cause we are trying to stay in our scapular plane
as we go into shoulder flexion.
So once we have that position,
basically all we do is we set up with our pulley.
So for ease of setup
and ease of getting in this, you're gonna want this usually
as high as you can get it so
that it's not bottoming out when you're in this position,
when you're in this lengthened position.
So I'm gonna get it probably one more notch up for me
and you can just grab the attachment here.
Sometimes that's uncomfortable
or it gets challenging if you're using really heavy loads.
So you can use a strap or a D handle or an ankle cut.
You got a really sturdy ankle cuff that you can like kind
of just grab onto.
I like this one 'cause I can just
kind of loop it around my hand.
Now when getting into this, rather than trying
to like get in this way,
and if it's heavy trying to find your scapular position
again, what you'll want to do is take two hands
and you can push up.
So you're kind of deloading the working side here.
So you can get into your position
and keep that scapular plane position here that I'm looking
for and not end up way out here.
So getting into this position
and then we're just maintaining this shoulder position
as we go through our elbow elbow extension.
So you see from the back, I am set up here
to make it very challenging.
In this lengthened position, it is close to
90 degrees from my forearm.
When I am in this position, that's
where the resistance is going to be greatest.
And then it will start to drop off as I extend.
Now as you get into a setup like this, you are not going
to get to do full elbow extension
because at that point, now look at where the load is.
It's actually gonna be pulling me down this way
and not actually really resisting my triceps.
So you will, if you're setting this up for a very
Lengthened, biased position, just be doing partial reps.
And that is perfectly fine
because the goal of this setup is not
to train the short position of the triceps anyway
when adjusting this, a couple things you'll wanna watch out
for is if you have someone
and that cable is, let's say they're, let's say their,
their rotation is a little off.
So let's say I'm going through this exercise
and I'm like this, well, this is pulling me
into external rotation.
I'm fighting internal rotation here
and it's gonna look like this, right?
So what I would have someone do is I would just have them
rotate away from the working side so
that it is lined up with my arm passed.
But what you need to make out, sure, you're watching out
for me, use all the time when you tell them
to rotate this way, they do this.
Now what did that do? That took me outta my scapular plane
and it didn't change the relationship
of the cable to my arm.
So you need to make sure when having someone rotate,
they're rotating, keeping their shoulder position
where it is and rotating everything,
not just opening up their chest
and keeping their arm in the same position that it was.
So watch out for that.
And if you're not sure how good that line is,
you can actually kind of use their elbows as a site.
So what, what I mean by that is if I am set up
and I, my elbow is kind of facing you,
you really shouldn't be able to see the cable probably
because it's being covered by my elbow.
If my rotation is like off
or I'm off this way, you can see it.
Or if I'm, you know, over this way and you can see it.
So you can use that if you're looking straight down
their elbow and arm path to kind of cover up the cable.
So hopefully that'll get you your tips to get yourself,
get your clients set up quickly, find that position,
and then adjust appropriately.