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Bending only at the elbows, straighten the rope or handle. Pause and squeeze your triceps. Return to the start. That's 1 rep; do 3 to 4 sets of 10 to 12 reps. The triceps pushdown, whether you do ...

"Most triceps exercises where the arms are held overhead will effectively accomplish this." The exercise he loves: modified rope or bar pushdowns. "Instead of keeping your elbows locked into your ...

Exercises for the long head: Close grip bicep curls, incline dumbbell curls, and concentration ... and strength of your triceps. Exercises for the medial head: Rope pushdowns, Dips.

What are they even for? Commonly used for: Just about anything that the other attachments can do, including tricep pushdowns, tricep extensions, curls, and seated rows. Commonly used for ...

Triceps pushdown: three sets of 15 reps Glute kickback: three sets of 15 reps each leg Cable crunch: three sets of 10 reps Don't forget to cool down after your workout.