Body part
Triceps
Instructions
- Stand facing a cable machine with your feet shoulder-width apart.
- Attach a rope attachment to the high pulley of the machine.
- Grasp the rope with both hands using an overhand grip.
- Bring your hands above your head with your elbows pointing forward.
- Keep your upper arms close to your head and perpendicular to the floor throughout the exercise.
- While keeping your upper arms stationary, slowly lower the rope behind your head by bending your elbows.
- Pause briefly at the bottom of the movement and feel the stretch in your triceps.
- Extend your elbows and bring the rope back to the starting position, fully contracting your triceps.
- Repeat for the recommended number of repetitions.
Advice
- Focus on maintaining proper form throughout the exercise to prevent injury and target the triceps effectively.
- Start with a lighter weight and gradually increase the weight as you become more comfortable with the movement.
- Increase the range of motion by fully extending your arms overhead and flexing the triceps at the bottom of the movement.
- Incorporate a slow and controlled eccentric (lowering) phase to activate more muscle fibers and enhance muscle growth.
- Engage your core and keep your spine neutral throughout the exercise to improve stability and prevent back strain.
- Ensure proper breathing by exhaling as you extend your arms and inhaling as you bend vour elbows.
- Vary your grip by using different handles to target the triceps from different angles and add variety to your workout.
- Stretch your triceps after your workout to improve flexibility and aid in muscle recovery.
- Incorporate other complementary exercises such as push-ups and bench dips to further strengthen your triceps.
- Fuel your body with a balanced diet that includes lean protein, healthy fats, and carbohydrates to support muscle growth and recovery.
