Triceps Pushdown (Cable Rope)

Target Muscles: Triceps (Especially the outer and medial heads),  Brachioradialis Starting Position: 1. Attach a short, angled bar to the overhead cable of a lat machine. Tricep Push Downs Using a Rope 2. Place your hands on the bar, palms facing downwards. 3. Bring the bar down until your elbows are at your sides and bent at  about 90°. The Movement: 1. Keeping your upper arms close to your body, press the bar down,  moving only your forearms, until your arms are fully extended. 2. Hold for a count of two; then slowly return the bar to the starting  position. Tips: • Keep your elbows fixed firmly at your sides throughout the movement. • Do not lean too far forwards. • Keep your wrists locked and your palms facing you. Variation: Short bar: You may use a short straight bar instead of the angled bar, although this  places more strain on the wrists and forearms.
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