TrICEpS pUShDOWN
— Elbow Extension
ArM EXErCISES
STArT
FINISh
Muscles worked:
This exercise emphasizes the
triceps muscles located on the back of the
upper arms. These muscles are responsible for
straightening your arms and assist in any
upper body pushing or pressing motion.
Position: Lat Station.
Starting position:
• Grasp the lat bar at shoulder width, with
your palms down.
• Adjust your distance from the pulleys (one
to two feet in front of you). This may need
to be altered after attempting the first rep.
• Keeping your arms bent, bring your upper
arms to your side and maintain.
• Lift your chest and tighten your abdominals
to stabilize your spine while maintaining a
very slight arch in the lower back.
Motion:
• Keeping your upper arms stationary and
your elbows next to the sides of your torso,
slowly straighten your arms by arcing
downward and then inward toward your
legs.
• Straighten your arms fully.
• Controlling the motion, allow your elbows to
bend, returning to the starting position
without moving your upper arm.
Key points:
• Keep your upper arms motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise
and control the motion on the way up.
• Maintain good posture by keeping your chest
lifted, abs tight and maintain a very slight
arch in your lower back.
TrICEpS pUShDOWN
(Adjustable pulley Station)
— Elbow Extension
STArT
FINISh
Muscles worked:
This exercise emphasizes the
triceps muscles located on the back of the upper
arms. These muscles are responsible for
straightening your arms and assist in any upper
body pushing or pressing motion.
Starting position:
• Grasp the hand grips at shoulder width, with
your palms down.
• Adjust your distance from the pulleys (one to
two feet in front of you). This may need to be
altered after attempting the first rep.
• Keeping your arms bent, bring your upper arms
to your side and maintain.
• Lift your chest and tighten your abdominal to
stabilize your spine while maintaining a very
slight arch in the lower back.
Motion:
• Keeping your upper arms stationary and your
elbows next to the sides of your
torso, slowly straighten your arms by
arcing downward and then inward toward your
legs.
• Straighten your arms fully.
• Controlling the motion, allow your elbows
to bend, returning to the starting position
without moving your upper arm.
Key points:
• Keep your upper arms motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise and
control the motion on the way up.
• Maintain good posture by keeping your chest
lifted, abs tight and maintain a very slight arch
in your lower back.
