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| Target Body Part: |
Arms |
| Primary Muscles: |
Triceps |
Secondary Muscles:
(Synergists/Stabilizers) |
Rhomboids, Erector Spinae, Posterior Deltoids (delts), Serratus Anterior, Rectus Abdominus (abs), Transverse Abdominus |
| Equipment Needed: |
Resistance Bands/Cables |
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Step 1
Starting Position: Grasp the cable / band handles with a closed, pronated grip (thumbs around the handles and palms facing the floor) with hands 6 - 12 inches apart. Assume a split-stance position to stabilize your body, and position your body to allow the cable / band to hang vertically in the starting position. Stiffen your torso by contracting your abdominal/core muscles ("bracing"), and depress and retract your scapulae (pull your shoulders down and back), maintaining these positions throughout the exercise. Your head and neck should be aligned with your spine.
Step 2
Position your upper arms parallel to, and close to, the sides of your torso with your elbows bent so that your forearms are parallel to, or near parallel to, the floor. Maintain a neutral wrist position (not in flexion or extension).
Step 3
Downward Phase: Exhale and slowly extend (straighten) your elbow by contracting your triceps muscles until your elbows are fully extended, but not locked. Keep your torso erect without moving your upper arms and maintain your neutral wrist position (not in flexion or extension).
Step 4
Upward Phase: Inhale and slowly return your arms to your starting position, without changing your torso position or allowing your upper arm to move forward from the sides of your body. Maintain your neutral wrist position (not in flexion or extension).
Proper form in performing this exercise is important to targeting triceps activity and for reasons of safety to prevent additional loading on your spine.
For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.
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Customer Ratings
Average Customer Rating:
(3 Customer Ratings)
Rated by: jane
Would Recommend this to others?: Definitely
Comments: Woman can never do enough tricep work
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Rated by: Sherry
Would Recommend this to others?: Definitely
Comments:
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Rated by: Donna
Would Recommend this to others?: Definitely
Comments:
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