Cable Extensions, also known as extensors in bodybuilding, increase the strength of tendons and ligaments, and provide more muscle tone and sharpness.
Weights alone are not always enough: indeed, bodybuilders who use heavy weights in their exercise schedules occasionally find that a break in the heavy loads is necessary to ensure future progress.
With this in mind, consider using muscle expanders in addition to weights. Unlike dumbbells, there is very little risk of overtraining with cables. We reveal how best to train with expanders in strength training!
What are extensors in bodybuilding?
Operation
Strength Expanders are so light that there is no unnecessary wasted energy supporting your body weight or the bar supporting the weights. Thus, only the exercised muscle uses energy!
Let's take a look at some of the immediate benefits of training with expanders. There are three distinct classes of cables or expanders : steel spring, flat rubber, and elastic rubber cord.
The steel spring seems to offer a more uniform resistance or constant. The main disadvantage of the spring type is that on all movements that are next to the body, they tend to pinch the skin.
In parallel, do not hesitate to read: Top 8 bodybuilding exercises with rubber band
Advantages
For starters, they are very easy to store or transport (ideal for travel or vacation). The action of the extension cables is very silent, so they can be used at any time of the day.
This type of accessory also makes it possible to increase the expansion of the chest, to benefit from a better breathing capacity and to achieve a very beneficial internal massage on organs and muscles. Training with extensor cableputs more and more tension in tendons, ligaments and muscle areas.
In this way, the muscle areas worked are strengthened in a different way: muscle expanders are perfect for vital pumping during physical conditioning for strength sessions.
To get as much information as possible: 5 criteria for choosing the best bodybuilding elastic
Tips for using expanders in strength training
Speed and extension
With muscle expanders, use speed with smooth movements in each of your exercises to maximize their effectiveness. Try to have shorter rest periods between each set of exercises. This way you can add more and more series.
One of the most important things about training with extension cables is that as you pull on the cables throughout the movement, more and more tension is exercised on tendons, ligaments and muscle areas.
Thus, cables have the ability to stimulate growth faster due to the increased resistance when stretched over the full range of the movement. In the high or completed areas of the exercise movement, focus on a deeper and wider stretch.
For more muscle, hold the maximum stretched position for a slight second before starting the next repetition
Don't hesitate to read also: 6 steps to do pull-ups with rubber bands
Sets and repetitions
Athletes selecting a strategy to set their number of sets, reps, and rest periods should consider their particular needs and goals, which they have when planning their training.
For example, if your goal is to build greater upper body muscle, a targeted program of 30 minutes to an hour, 4 days a week is best.
These 4 days you will find yourself using only the extenders weight training and the other 2 days using the weights. The recommended rep range when using cables, whether alone or combined with dumbbells, is 10-12 reps.
When the 10 to 12 repetitions are done easily and you do not feel any muscle burn during the work, you will have to increase the resistance of your extensors to continue progressing: hence the interest of choosing a model that adjusts the load used!
For as much advice as possible: Our opinion on bodybuilding rubber bands: effective or not?
Example of extensor exercises in strength training
Alternate press
Hold the extensor of muscles with the right hand as low as possible and the left hand at shoulder level.
Keep right hand straight and push left hand overhead to arm's length, then lower and repeat. Same pattern for the other hand.
This exercise specifically targets the shoulder musclesto achieve a squarer build.
Front pull-out
Hold the muscle expander in front of the body at shoulder level. Keeping the arms straight, pull the extensors outward until they touch the chest.
Go back to the beginning and start over. It's a move that effectively works the chest and shoulders for a seamless upper muscle strength increase.
This is a particularly sought-after combo aesthetically speaking, especially among men.
The Archer
One of the best exercises for developing the triceps. Keep the left arm straight and pull the right arm outward until it is at arm's length. Return to starting position.
Do not use your shoulder to stretch the muscle extensor: all the work must be done by your triceps to promote optimal muscle development.
You have to avoid straining the adjacent muscle groups to compensate for the lack of strength in the triceps and focus on contracting the right muscle fibers.
Tricep curls
Keep your left arm straight and extend your right hand until the barbell expander is above your head and lower it to the starting position.
This is a well-known and more than effective move for targeting the triceps. Using an accessory such as Resistance Bands promotes a greater range of motion especially beneficial for this exercise.
Overhead pull-down
This movement back and shoulders Hold the muscle expander at arm's length above your head and keep your arms straight. Pull down until the rubber bands stretch all the way down your back.
Return to the initial position and repeat. This move should be done slowly to maintain good form and to avoid arching your back or straining your neck.
Forward raises (shoulder)
The movement of forward raises can be done with one or both arms, depending on your level and your muscle extensors.
Keep your arms straight and raise your arm to shoulder level, then lower them back to the starting position. For more efficiency, perform this movement slowly and pause during the upward phase to increase muscle hypertrophy.
Bicep curls
For this exercise that targets the biceps with a weight expander, your hands rest in front of your thighs with a downward grip. Bend the hand at the shoulders and lower it to the starting position.
The contraction should be done only on your biceps muscles for optimal work. If your biceps are lacking in strength, other muscles may be trying to compensate, so focus on contracting your biceps alone.
Finding a bodybuilding expander that suits your needs
At Fitness Super-Humain, we have decided to offer you something that will suit both beginners and experienced athletes. The resistance of our Musculation Resistance Bands™ is perfectly adjustable, from 5kg to 75kg.
This muscle expander allows you to target all muscle groups effectively with more than 100 possible exercises! Thanks to the 5 variable resistance straps, you can adapt the loads to your level for each exercise to optimize your workout at home.
The Door Anchor supplied with the expander allows you to perform all upper body exercises as if you had a cable machine available. Very easy to transport, you can develop maximum muscle mass at any time: at home, during holidays, on weekends, at the gym, etc.
Just as effective as free weights, using these bodybuilding bands will help you transform your physique, lose fat and get back in shape. All while being much more economical than a gym membership!
In summary: Extensors in bodybuilding
extensors in bodybuilding are therefore economical and effective accessories that allow you to train effectively at home. They offer many benefits for athletes for muscle development and fitness.
For optimal use, consider factors such as speed, extension, and the number of sets and repetitions performed. Our Musculation Resistance Bands™ allow you to easily perform the 7 exercises presented in this article, so don't hesitate any longer! Strength expanders are a good choice for athletes looking for effectivenessand practicality.
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