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| Muscles worked: |
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Triceps |
| Instructions: |
- Attach a short, straight bar or a rope to a pulley machine coming from
above.
- Stand facing away from the pulley machine with one foot back against
the base of the pulley machine. Place your other foot about 2 1/2 to 3
feet in front of your back foot. Grab the bar with palms facing away from
body with a narrow grip, hands about 6-8 inches apart.
- Lean over keeping your back straight and your forward leg bent.
- Lean over with bar in position and your elbows so they are at about
eye height. Your triceps should be parallel to the floor.
- Start with your biceps and forearms touching (bar back overhead)
- Keeping your triceps stationary (upper arms, from shoulder to elbow
do not move), push the bar forward so that your arms are fully extended
straight.
- Hold for a brief second while flexing your tricep muscles.
- Return the bar back towards the pulley machine over your head (still
keeping your elbows stationary) in a slow, controlled manner.
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| Don'ts: |
- Don't jerk or let your back or legs move in attempt to gain momentum
and complete the lift. Your whole body should be stationary except your
forearms bending at the elbow.
- Don't let your elbows move up or down. Your elbows must stay at the
same place throughout the whole exercise.
- Don't just let the bar fall back. Resist the weight and let it back
slowly.
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| Alternate exercises: |
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| Note: |
- You can attach a rope instead of a bar to add variety to this exercise.
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