WEBVTT

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To train the long head

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of the triceps in its lengthened position,

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we once again need to be in our scapular plane.

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So we need to go through our setup process to find where

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that is, starting with our neutral shoulder position,

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not protracted or retracted,

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and then allowing whatever external rotation we have in

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that position for starting to move that scapula around.

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And then from there to lengthen this.

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'cause currently it's close to its short position,

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you're gonna keep this elbow flexion

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and you're gonna follow the plane of your forearm

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up into shoulder flexion

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until you kind find a nice natural kind of stopping point

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before you feel like you're just elevating

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your shoulder straight up.

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Now it's very important, again, I'm gonna emphasize this,

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you follow the plane of your forearm

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and you're gonna want to emphasize this

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with your clients too, is it has to be the line

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that the forearm is going in.

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Otherwise, if you just say,

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go into shoulder flexion, this is what's gonna happen.

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This right?

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See the difference between coming up into here versus

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following my plane and my arm

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and it's gonna end up here versus here.

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So the two very different positions,

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and that's one of the biggest things we see people struggle

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with, is just being conscious when you're going

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to shoulder flexion, maintaining that line.

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'cause we are trying to stay in our scapular plane

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as we go into shoulder flexion.

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So once we have that position,

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basically all we do is we set up with our pulley.

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So for ease of setup

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and ease of getting in this, you're gonna want this usually

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as high as you can get it so

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that it's not bottoming out when you're in this position,

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when you're in this lengthened position.

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So I'm gonna get it probably one more notch up for me

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and you can just grab the attachment here.

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Sometimes that's uncomfortable

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or it gets challenging if you're using really heavy loads.

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So you can use a strap or a D handle or an ankle cut.

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You got a really sturdy ankle cuff that you can like kind

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of just grab onto.

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I like this one 'cause I can just

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kind of loop it around my hand.

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Now when getting into this, rather than trying

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to like get in this way,

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and if it's heavy trying to find your scapular position

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again, what you'll want to do is take two hands

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and you can push up.

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So you're kind of deloading the working side here.

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So you can get into your position

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and keep that scapular plane position here that I'm looking

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for and not end up way out here.

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So getting into this position

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and then we're just maintaining this shoulder position

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as we go through our elbow elbow extension.

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So you see from the back, I am set up here

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to make it very challenging.

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In this lengthened position, it is close to

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90 degrees from my forearm.

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When I am in this position, that's

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where the resistance is going to be greatest.

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And then it will start to drop off as I extend.

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Now as you get into a setup like this, you are not going

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to get to do full elbow extension

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because at that point, now look at where the load is.

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It's actually gonna be pulling me down this way

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and not actually really resisting my triceps.

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So you will, if you're setting this up for a very

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Lengthened, biased position, just be doing partial reps.

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And that is perfectly fine

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because the goal of this setup is not

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to train the short position of the triceps anyway

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when adjusting this, a couple things you'll wanna watch out

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for is if you have someone

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and that cable is, let's say they're, let's say their,

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their rotation is a little off.

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So let's say I'm going through this exercise

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and I'm like this, well, this is pulling me

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into external rotation.

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I'm fighting internal rotation here

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and it's gonna look like this, right?

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So what I would have someone do is I would just have them

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rotate away from the working side so

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that it is lined up with my arm passed.

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But what you need to make out, sure, you're watching out

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for me, use all the time when you tell them

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to rotate this way, they do this.

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Now what did that do? That took me outta my scapular plane

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and it didn't change the relationship

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of the cable to my arm.

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So you need to make sure when having someone rotate,

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they're rotating, keeping their shoulder position

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where it is and rotating everything,

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not just opening up their chest

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and keeping their arm in the same position that it was.

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So watch out for that.

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And if you're not sure how good that line is,

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you can actually kind of use their elbows as a site.

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So what, what I mean by that is if I am set up

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and I, my elbow is kind of facing you,

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you really shouldn't be able to see the cable probably

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because it's being covered by my elbow.

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If my rotation is like off

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or I'm off this way, you can see it.

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Or if I'm, you know, over this way and you can see it.

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So you can use that if you're looking straight down

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their elbow and arm path to kind of cover up the cable.

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So hopefully that'll get you your tips to get yourself,

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get your clients set up quickly, find that position,

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and then adjust appropriately.