Welcome to today's workout featuring the Single Arm Triceps Pushdown. This exercise is perfect for isolating and strengthening the triceps, focusing on each arm independently to correct any strength imbalances. It's an essential movement for developing toned and defined arms.
Instructions:
Setup: Stand facing a cable machine with the pulley set at the highest position. Attach a single handle to the cable. Grab the handle with an overhand grip and position your arm so that your elbow is at a 90-degree angle, with your upper arm parallel to the floor.
Starting Position: Keep your elbow close to your side and your forearm perpendicular to the floor. This is your starting position.
Pushing Downward: Contract your triceps and push the handle down towards your thigh, straightening your arm completely. Focus on squeezing the triceps at the bottom of the movement.
Peak Contraction: Hold the fully extended position for a moment to maximize the contraction in your triceps.
Return to Starting Position: Slowly release and allow the handle to return to the starting position under control, maintaining tension on the triceps throughout the movement.
Breathing: Exhale as you push the handle down and inhale as you return to the starting position.
Sets and Reps: Aim for 3-4 sets of 10-12 repetitions per arm, adjusting the weight as needed to maintain proper form and challenge your muscles effectively.
17 июн 2024
