Reach up and grab the handles of the rope or bar that’s hanging overhead. Stand close to the cable machine and face it. Choose your weight setting, then follow this step-by-step guide. You’ll know you’ve found the perfect level of resistance if the last three to five reps feel extra difficult. How To Do A Tricep Pull Downĭegremont recommends aiming for three sets of 15 reps using a medium weight. Keep reading for all the pointers you’ll need for nailing the tricep pull down. It’s recommended to integrate some tricep work into your routine once or twice a week, and Degremont says this exercise is an amazing way to isolate the muscle. Strong triceps also come in handy for other moves you might want to do while working out, like push-ups, burpees, and bench presses. Degremont says focusing on your triceps helps improve the functional movement of the upper body, and ensures to ensure that your bicep and tricep strength remains balanced. The tricep is the largest muscle of the arm, so it’s important to work in your fitness routine. “It is most often performed on a cable machine or using medium resistance bands attached to a rail or pole.” In other words, it’s a move you can do both at the gym and at home. “The elbow will be extended but not in a fully straight or locked position,” she tells Bustle. But even though it seems foolproof, it’s important to make sure you do the exercise with good form so you can get the most out of each rep (and avoid injury).įor a more detailed definition of the move, a tricep pull down is where you extend your elbow while resisting a weight or resistance band, explains ACSM-certified personal trainer Alexia Degremont. Learning how to do a tricep pull down sounds incredibly simple: You basically just pull a weight down using the muscles in the backs of your arms.
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