Selen Dar

Muscle-Building Workout and Diet


Attach a straight or angled
bar to a high pulley and grab the bar with an overhand
grip at shoulder width. You’ll want to be standing
upright with a very small forward lean. Your upper arm should
be close to your body and perpendicular to the floor. Your forearms should be
pointed towards the pulley as they hold the bar. This is your starting position. Now, using your triceps, exhale
and bring the bar down until it touches the front of your
thighs and your arms are fully extended. Your upper arm should
always remain stationary while your forearms move. After holding for a brief pause
in the contracted position, inhale and slowly bring
the bar back down to the starting position.

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