Muscles worked: This exercise emphasizes the
triceps muscles located on the back of the
upper arms. These muscles are responsible for
straightening your arms and assist in any
upper body pushing or pressing motion.
Bench Position: Removed
Seat Position: Back and Locked
Accessory Used: Hand Grips on Lat Tower
Starting position:
• Remove the bench, straddle the rail and
stand on the platform facing the Power Rods.
• Using a single hand grip, grasp the opposite
hand grip (right hand to left hand grip and
vice versa).
• Cross the cables with the palms facing each
other as if grasping a rope handle.
• Keeping your elbows bent, bring your upper
arms to your sides allowing your forearms to
remain angled toward the midline in line
with the cable.
Motion:
• Keeping your upper arms stationary and
your elbows next to the sides of your torso,
slowly straighten your arms arcing down and
then outward toward your sides, ending with
your hands and elbows directly below the
shoulders, arms fully straightened.
• Slowly allow the elbows to bend, angling for-
ward and toward midline, returning to the
start position.
Key points:
• Keep your upper arms motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise
and control the motion on the way up.
• Maintain good posture by keeping your
chest lifted, abs tight and maintain a very
slight arch in your lower back.
“ROPE” PUSHDOWNS — Elbow Extension
FINISH
START
FINISH
START
Muscles worked: This exercise emphasizes the
triceps muscles located on the back of the
upper arms. These muscles are responsible for
straightening your arms and assist in any
upper body pushing or pressing motion.
Bench Position: Removed
Seat Position: Back and Locked
Accessory Used: Hand Grips on Lat Tower
Starting position:
• Remove the bench, straddle the rail and
stand on the platform facing the Power Rods.
• Using a single hand grip, grasp the hand grip
with your palms up.
• Adjust your distance from the pulleys (one
to two feet in front of you). This may need
to be altered after attempting the first rep.
• Keeping your arm bent, bring your upper
arm to your side and maintain.
• Lift your chest and tighten your abdominal
to stabilize your spine while maintaining a
very slight arch in the lower back.
Motion:
• Keeping your upper arm stationary and your
elbow next to the side of your torso, slowly
straighten your arm by arcing downward and
then inward toward your leg, ending with
your hand and elbow directly below the
shoulder, arm fully straightened.
• Straighten your arm fully.
• Controlling the motion, allow your elbow to
bend, returning to the starting position with-
out moving your upper arm.
NOTE: This exercise can also be performed uti-
lizing the following options:
• Palm up grip (supinated)
• Palm down grip (pronated)
• "Hammer" grip (neutral)
Key points:
• Keep your upper arm motionless.
• Keep wrist straight.
• Tighten the triceps throughout the exercise
and control the motion on the way up.
• Maintain good posture by keeping your
chest lifted, abs tight and maintain a very
slight arch in your lower back.
SINGLE-ARM PUSHDOWN — Elbow Extension
31
Arm Exercises
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