Arm Exercises
49
Triceps Pushdown w/ Handgrips — Elbow Extension
Muscles worked:
Triceps
Position:
Accessory:
Long Hand Grips
Pulleys / Adjustable Arm Position:
Lat Cross Bar / 9
Success Tips
•Keep your upper arms motionless and your wrists straight.
•Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back.
•Tighten the triceps throughout the exercise, using controlled motion.
•Keep your knees bent and feet on Standing Platform.
Variations
You can also perform this exercise using the “Hammer” hold, palms facing inward.
START
START
•Grasp one or both of the Hand Grips, palms facing the floor.
•Keep hands and elbows approximately
•Bend slightly from your hips but maintain a stabilized spine.
FINISH
FINISH
•Keeping your forearms and wrists stationary, straighten your elbows, bringing your hands down to your thighs, palms facing out.
•Stop the motion before your elbows are completely straight, and then reverse, slowly returning to the Start position without relaxing muscle tension.
Triceps Pushdown w/ Lat Pulldown Bar — Elbow Extension
Muscles worked:
Triceps
Position:
Accessory:
Lat Pulldown Bar
Pulleys / Adjustable Arm Position:
Lat Cross Bar / 9
START
FINISH
Success Tips | START | FINISH |
•Keep your upper arms motionless and your wrists straight.
•Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back.
•Tighten the triceps throughout the exercise, using controlled motion.
•Keep your knees bent and feet on Platform.
•Grasp the Lat Pulldown Bar, palms facing the floor.
•Keep hands and elbows approximately
•Bend slightly from your hips but maintain a stabilized spine.
•Keeping your forearms and wrists stationary, straighten your elbows, bringing your hands down to your thighs, palms facing out.
•Stop the motion before your elbows are completely straight, and then reverse, slowly returning to the Start position without relaxing muscle tension.
