Triceps
Katana Extension
The Katana Extension is a strength exercise on a cable machine for your triceps. Share of the load in the Zulta muscle model: triceps (long head) 44%, triceps (lateral head) 21% and triceps (medial head) 17%.
How to do it
- Set a single pulley at its lowest position and clip on a single handle.
- Stand with your working side toward the machine, then turn about 45 degrees away from it.
- Pull the handle up behind your head so it sits near the opposite shoulder, elbow high and pointing up and across.
- Straighten the elbow, driving the hand up and out on a diagonal until the arm is fully extended above you.
- Lower the hand slowly back behind your head along the same diagonal.
Tips
- Keep the elbow high and fixed so the forearm does the travelling.
- Brace the trunk and keep the free hand on your waist to stop twisting.
Common mistakes
- Letting the elbow drop toward the ribs as you extend.
- Turning the torso to help the handle up.
Muscles worked by the Katana Extension
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
One arm at a time. Extending the elbow with the arm overhead puts the long head on stretch, which made it grow more than pushdowns in a direct comparison; lateral and medial heads still assist.
Katana Extension alternatives
Same equipment
Different equipment
Easier
No equipment
Make it easier
- Single Arm Cuff Tricep Extension
- Single Arm Overhead Tricep Extension (No Attachment)
- Low Cable Overhead Extension
- Overhead EZ Bar Extension
Similar exercises
Frequently asked questions
What muscles does the Katana Extension work?
Mainly the triceps (long head). The triceps (lateral head) and triceps (medial head) assist.
Is the Katana Extension good for beginners?
The Katana Extension is rated advanced. If you are new, learn the Single Arm Cuff Tricep Extension first and build up from there.
What is a good alternative to the Katana Extension?
For example the Single Arm Cuff Tricep Extension, Single Arm Overhead EZ Extension and Single Arm Overhead Extension. They train mostly the same muscles, some with different equipment.
Sources
- Maeo et al. 2023, Eur J Sport Sci 23(7):1240-1250
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