Triceps Pushdown - Rope Attachment

Level: beginner

Equipment: cable

Force: push

Mechanic: isolation

Core muscles: triceps

Secondary muscle: none

Instructions:

Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).
Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position.
Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.
Repeat for the recommended amount of repetitions.

Place a flat bench underneath the smith machine. Place the barbell at a height that you can reach when lyin...

Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body....

While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a f...