Katana Extension

How to Perform the Katana Extension

1. Set a cable machine to the lowest pulley position and attach a single handle or rope end.
2. Stand with your back to the cable machine and reach behind you to grip the handle with one hand.
3. Position your feet shoulder-width apart, stagger your stance slightly, and brace your core.
4. Start with your arm bent behind your body, elbow pointing up and the handle near the opposite hip.
5. Extend your arm forward and overhead in a diagonal slashing motion, straightening the elbow until your arm is fully extended in front of and above you.
6. Squeeze your triceps at full extension, holding for a brief moment.
7. Slowly reverse the motion, returning the handle to the starting position behind your body under control.
8. Complete all reps on one side before switching to the other arm.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Uniquely targets the long head of the triceps through a full range of motion.
• ✓The diagonal cable path provides constant tension throughout the movement.
• ✓Trains each arm independently to correct triceps imbalances.

Pro Tips

• ●Focus on the elbow extension component rather than the sweeping arm motion.
• ●Start with a light weight to master the movement pattern before adding resistance.
• ●This exercise works best in the 10-15 rep range for quality muscle contraction.

Recommended Sets & Reps