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| Muscles worked: |
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Triceps |
| Instructions: |
- Attach a single handle to a pulley machine coming from above.
- Stand facing the pulley machine with your right hand holding the handle,
palm facing the ground.
- Your left hand should be on your hip, your back straight, abdominals
tight, and your feet about hip-width apart.
- Start with the handle at chest height. Keep your right elbow at your
side with your upper arm perpendicular to the floor at all times.
- Slowly push the handle down until your right arm is fully extended. Hold for a brief second while flexing your tricep muscle. You can either have a palms-down or reverse grip - both work well.
- Your elbow should always remain at your side and your wrist should
be locked straight.
- Slowly allow the handle to raise to the starting position (about chest
height).
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| Don'ts: |
- Don't let your elbow wander away form your body. Keep the elbow on
a "fixed-axis" at your side.
- Don't jerk the handle 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 handle up to the starting position.
Control the weight and slowly let the handle rise up resisting the weight.
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| Alternate exercises: |
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