Exercises & Workouts
This triceps exercise done on a cable pulley machine works the same muscles and basically is performed in the same way as the triceps pushdown exercise, the only difference is that you are pulling the bar down towards you.
This is a really simple exercise to do except that it works your triceps a little differently and it is a little harder to do because it requires an underhand grip. It's done on a pulley machine. I like pulley machines because they offer constant tension on the downward and upward parts of the movements.
How to do and Method of Performance
Using a small straight bar, choose the grip you wish to use. Normally you would use a shoulder-width grip.
The bar should be adjusted to the proper height. You do not want it too high or too low.
At the top of the movement, your forearms are just above elbow height as far as they can go and in front of you and you are grasping the bar from below with your palms facing upwards - an underhand grip.
Your feet should be spread about shoulder width apart, with a slight bend in the knees (takes the pressure off the back), back straight, abs tucked in and leaning forward a little bit.
Keep your elbows at your sides at all times. Do not let them move upwards with the bar or away from your sides during the downward movement. Doing it this way, you will be focusing and working out the triceps and not tiring the forearms.
Pull down straight on the bar until your arms are almost fully extended at your sides, don’t over-extend and squeeze your triceps.
Bring your arms back up to the starting position as far as they can go naturally while keeping your elbows always by your sides. This keeps your elbows from flying outwards and possibly resulting in possible injury and not derving the exercise benefits for your triceps.
Breathe in as you extend your arms downwards and breathe out as you bring your arms back up.
Do 3-4 sets of 12 reps.
Variations of this exercise include using a rope instead of a small straight bar.