Body part
Triceps
Instructions
- Stand facing a cable machine with your feet shoulder-width apart, and grab the straight bar attachment with an underhand, palms-up grip.
- Your upper arms should stay close to your torso, while your forearms should be parallel to the floor.
- Assume a stable position by slightly bending your knees and engaging your core muscles.
- Ensure your back is straight and your chest is lifted throughout the exercise.
- Keeping your upper arms stationary, exhale and push the bar down until your elbows are fully extended.
- Pause briefly and squeeze your triceps at the bottom of the movement.
- Inhale as you slowly allow the bar to return to the starting position, controlling the resistance.
- Repeat for the recommended number of repetitions.
- Remember to maintain proper form and avoid using momentum throughout the exercise.
Advice
- Keep your elbows close to your sides throughout the movement.
- Squeeze your triceps at the bottom of the movement.
- Maintain a controlled and smooth motion, avoiding jerking or swinging.
- Engage your core and maintain a neutral spine throughout.
- Gradually increase the weight as you get stronger.
- Ensure proper breathing technique – exhale during the downward motion and inhale during the upward motion.
- Use a full range of motion, fully extending and contracting your triceps.
- Avoid using excessive weight that may compromise your form.
- Consider incorporating variations like single-arm reverse-grip pushdowns to target each side individually.
- Allow sufficient rest and recovery between workouts to avoid overtraining.
