Body part
Triceps
Instructions
- Start by setting the cable machine to the highest position and attaching a rope handle.
- Stand with your back facing the machine, feet shoulder-width apart.
- Hold the rope with both hands, palms facing down, and bring your hands behind your head.
- Keep your elbows close to your ears, and your upper arms perpendicular to the floor.
- This is your starting position.
- While keeping your upper arms stationary, extend your forearms downward by contracting your triceps.
- Pause for a second and squeeze your triceps at the bottom of the movement.
- Slowly return to the starting position by bending your elbows and allowing the rope to go back behind your head.
- Repeat for the desired number of reps.
- Remember to breathe throughout the movement and maintain proper form.
Advice
- Focus on maintaining proper form throughout the exercise to target your triceps effectively.
- Engage your core and keep your back straight to avoid unnecessary strain on your spine.
- Use an appropriate weight that allows you to perform the exercise with control and without compromising your form.
- Control the movement both on the way down and on the way up to maximize muscle activation.
- Ensure full range of motion by fully extending your arms at the bottom and flexing your elbows at the top of the movement.
- Breathe steadily throughout the exercise, exhaling as you extend your arms and inhaling as you flex your elbows.
- Avoid jerking or using momentum to lift the weight, as this reduces the effectiveness of the exercise.
- If you’re new to this exercise, start with lighter weights and gradually increase the resistance as you build strength.
- Don’t neglect your tricep training! Include a variety of exercises to target all heads of the triceps for optimal development.
- Consider seeking guidance from a qualified fitness professional to ensure proper technique and avoid injury.
