Body part
Triceps
Instructions
- Stand facing the cable machine with your feet shoulder-width apart.
- Attach a rope attachment to the high cable pulley.
- Grasp the rope with one hand and extend your arm fully so that it is parallel to the floor.
- Position your elbow close to your body and keep it fixed throughout the exercise.
- initiate the movement by extending your forearm downward while keeping your upper arm stationary.
- Continue the downward movement until your arm is fully extended and your triceps are fully contracted.
- Hold the contraction for a brief pause.
- Slowly return to the starting position by bending your elbow and controlling the weight.
- Repeat for the recommended number of repetitions.
- Switch to the other arm and repeat the exercise.
- Keep your core engaged, maintain proper posture, and breathe steadily throughout the exercise.
Advice
- Use a weight that challenges you but allows you to maintain proper form throughout the exercise.
- Engage your core and keep your body stable throughout the movement.
- Focus on fully extending your arm and squeezing your triceps at the bottom of the movement.
- Control the weight on the way up to maximize muscle activation.
- Experiment with different grip widths to vary the emphasis on your triceps.
- Perform the exercise in a slow and controlled manner to maximize muscle engagement.
- To increase the intensity, try pausing at the bottom of the movement for a few seconds before returning to the starting position.
- Ensure that your elbow stays close to your body throughout the movement to isolate the triceps.
- Avoid using excessive shoulder or wrist movement during the exercise.
- Combine this exercise with other triceps exercises to create a well-rounded workout for your tricep muscles.
