Body part
Triceps
Instructions
- Adjust the seat on the cable machine so that it is at a slight incline.
- Attach a rope handle to the high pulley of the machine.
- Stand facing away from the machine and grab the rope with an overhand grip.
- Position your feet shoulder-width apart and engage your core.
- Start with your hands close to your forehead, upper arms parallel to the ground, and elbows slightly bent.
- Keeping your upper arms stationary, extend your forearms down and away from your body.
- Continue the movement until your arms are fully extended and the rope is behind your head.
- Hold for a brief pause and then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Advice
- Focus on maintaining proper form throughout the exercise.
- Engage your core to stabilize your body.
- Control the movement by using a slow and controlled pace.
- Gradually increase the weight or resistance as you get stronger.
- Keep your elbows close to your head and avoid flaring them out.
- Breathe out as you extend your arms and breathe in as you bring them back to the starting position.
- Use a full range of motion to target the triceps effectively.
- If using a cable machine, adjust the height of the pulley to target the triceps at different angles.
- Incorporate variety by trying different hand positions on the rope attachment.
- Avoid using excessive momentum and focus on using your triceps to perform the movement.
