body part
Triceps
Instructions
- Stand facing away from the cable machine with your feet shoulder-width apart.
- Grab the cable attachment with an overhand grip and bring it up to your shoulders.
- Kneel down on the ground with your knees hip-width apart and keep your core engaged.
- Extend your arms straight overhead, keeping them close to your ears.
- Slowly lower the cable behind your head by bending your elbows, keeping your upper arms stationary.
- Pause for a moment when your forearms are parallel to the ground.
- Engage your triceps to extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Advice
- Focus on form and technique to ensure you are targeting the triceps effectively.
- Gradually increase the weight you are using to challenge your muscles and progress over time.
- Engage your core and maintain a stable kneeling position throughout the exercise.
- Control the movement throughout the entire range of motion to maximize muscle engagement.
- Exhale as you extend your arms and inhale as you return to the starting position.
- Perform the exercise with a slow and controlled tempo to maintain tension on the triceps.
- Make sure the cable is at the appropriate height to allow for a full range of motion.
- Experiment with different grip positions (overhand, underhand, neutral) to target different areas of the triceps.
- Include this exercise as part of a well-rounded triceps workout routine for optimal results.
- Allow adequate rest and recovery between sets and workouts to prevent overtraining.
