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P U L L E Y P U S H D O W N S
Muscles worked: Outer Triceps
Instructions:
Attach a short bar handle to the end of one of the cables running through the pulleys on the overhead
pulley. Once attached, grab the bar with a overhand grip with your hands about 4-6 inches apart. Place
your feet a comfortable distance apart, about 6-10 inches away from the bottom pulley. Bring the bar
down to your thighs with your arms straight. Press your upper arms against your sides and keep
them there throughout the entire set. Lean slightly forward at the waist keeping your back straight.
Keeping your wrists straight, let the weight move you hands up to to your upper chest. Push the weight
back down in a semicircular arc using your triceps muscles back to your thighs. Hold there for one
second and contract you triceps.
Repeat for the number of reps assigned.
Note You can also do this exercise with an under hand grip.
This is called reverse pulley pushdowns. The exercise is performed the exact same. Besides your
hand grip. This isolates more medial triceps (The rear part of your triceps). Also, you can
do this exercise on the lat-pulldown machine.
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Dont's:
Don't push the bar straight down. Be sure to push down in semicircular arc to be sure to isolate the
triceps. Don't let your elbows move outward to your sides when performing the exercise. Keep
them against your sides throughout the exercise.
Alternate exercises: Lying tricep extensions (BB), Pulley pushdowns (One-arm) |
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