Body part
Triceps
Instructions
- Set the cable machine to the highest position and attach a rope handle to the pulley.
- Stand facing the machine with your feet shoulder-width apart and grasp the rope with a neutral grip (palms facing each other). Allow your elbows to naturally bend and tuck them close to your sides.
- Engage your core and maintain a slight bend in your knees for stability.
- Push the rope down by extending your elbows until your arms are fully extended and your hands are near your thighs.
- Pause briefly at the bottom of the movement, squeezing your triceps.
- Slowly return to the starting position, allowing your elbows to bend naturally while keeping them close to your sides.
- Repeat for the desired number of repetitions.
Advice
- Maintain an upright posture to ensure proper engagement of the triceps.
- Keep your elbows close to your torso to maximize tricep activation.
- Use a controlled motion without swinging or using momentum.
- Focus on a full range of motion, pressing all the way down until your arms are fully extended.
- Experiment with different grip widths to find the most comfortable and effective position.
- Engage your core to keep your body stable during the exercise.
- Slowly return the rope to the starting position to maintain tension on the muscles.
- Breathe out as you push down and breathe in as you return to the starting position.
- Adjust the weight to match your strength level, allowing for proper form and control.
- Incorporate variations like the reverse grip or one-arm pushdowns to target different muscle fibers.
