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We've made having a trainer, dietitian, motivator, and 24-hour resource affordable for everyone!
We've made having a trainer, dietitian, motivator, and 24-hour resource affordable for everyone!
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| Muscles worked: |
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Triceps |
| Instructions: |
- Attach a tricep rope to a pulley machine coming from below.
- Place a chair or bench with a 90 degree angle back next to the pulley
machine, facing away.
- Sit in chair with upper arms straight up, elbows next to head. Have
your partner hand you the tricep rope that is attached to the pulley machine--grab
it so that your hands are next to the knot at end.
- Keeping your upper arms straight with elbow at a "fixed-point",
lift the tricep rope upward over your head until your arms are fully extended.
- Hold for a brief second flexing your tricep muscles.
- Return the rope to the starting position in a slow, controlled manner,
keeping your elbows at a fixed point.
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| Don'ts: |
- When lifting and lowering the rope try not to sway or arch your back.
- Don't let your upper arms move. Keep your elbows at a "fixed-point"
throughout the exercise.
- Don't just let the weight drop behind your head. Slowly lower the weight
so that you are resisting the weights downward force. You may need your
partner or someone to grab the rope and let it down after you have completed
your set.
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| Alternate exercises: |
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| Note: |
- We recommend having a "spotter" hand you the rope and take
the rope when you have completed the set.
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