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| Muscles worked:
| | Triceps
| | Instructions:
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- Attach a short straight bar onto a pulley machine coming from above.
- Stand facing the pulley machine, gripping the bar with both hands in a reverse grip (palms facing you) in a narrow grip, about 6-8 inches apart.
- Your feet should be about hip-width apart and have your back straight, and abdominals tight.
- Start with the bar at chest height.
- Keep your elbows at your side and your upper arms perpendicular to the floor at all times.
- Slowly push the bar downward until your arms are fully extended. Hold for a brief second while flexing your tricep muscles.
- Your elbows should remain at your side and your wrists should be locked straight.
- Slowly allow the bar to raise to the starting position (about chest height).
| | Don'ts:
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- Don't let your elbows wander away form your body. Keep your elbows on a "fixed-axis" at your side.
- Don't jerk the bar down. If you have to rock your body or use momentum to complete the exercise the weight is too heavy.
- Don't let the weight just pull the bar up to the starting position. Control the weight and slowly let the bar rise up resisting the weight.
| | Alternate exercises:
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| | Note:
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- You should use a weight that is approximately 30% lighter than Tricep Pushdown (Ex. #53).
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