Reverse Grip Triceps Pushdown

طريقة الأداء

1. 01Start by setting a bar attachment (straight or e-z) on a high pulley machine.
2. 02Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Tip: Elbows should be in by your sides and your feet should be shoulder width apart from each other. This is the starting position.
3. 03Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your side at all times.
4. 04Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard.
5. 05Repeat for the recommended amount of repetitions.

نقاط الأداء الصحيح

• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.