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Overview
Doing triceps pulley pushdowns one arm at a time reduces the intensity of the pushdown exercise but allows for greater focus on each arm and greater isolation of the triceps muscles. This exercise can be done with the palm facing up or down. Each variation will work the triceps muscles slightly differently.
Setup
Locate the one-handed pulley attachment and connect it to the pulley to be used. Many pulleys can be adjusted for height. Place the pulley at a location that’s above your head, than take the attachment in your hands and step back. Squeeze your upper arm close to your body and lean forward slightly. Begin this exercise with the elbows bent and the bar at chest level.
Movement
Use your triceps muscles to force the weight downward and slowly straighten your arm. Squeeze your triceps muscles for a moment for peak contraction, then slowly allow the arms to bend until the bar returns to the height of your chest. Repeat this exercise for the desired number of repetitions and be sure to do the same number of reps on each arm.
Tips From the Trainer
When performing this exercise, your elbow should remain motionless throughout the entire movement. Your elbow simply becomes a hinge and only the forearm moves to bring the weight up and down. Also, remember to experiment with the palm facing both up and down on this exercise.
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