The triceps extension with low pulley is an excellent isolation exercise that will help you focus on the muscles of the triceps, helping to build muscle and achieving greater definition.
But with so many exercises you may wonder … Why implement the triceps extension with low pulley?
Well, it is difficult for many bodybuilders to feel how they train their triceps during exercises with free loads, a clear example is the triceps extension with EZ bar or vertical extension with dumbbells.
That’s because in the top position, the weight no longer provides resistance. And the good thing about this exercise is that on top of the movement, it still provides continuous tension on the triceps.
Let’s see how it is done correctly so you can implement it.
HOW TO PERFORM TRICEPS EXTENSION WITH LOW PULLEY?
- Attach a rope to the lower pulley of a pulley station.
- Take the rope for both hands with a neutral handle (palms facing each other).
- Turn your body away from the equipment so that your back faces it.
- Firmly hold the rope with your palms facing each other and fully extend your arms until your hands are directly over your head, pointing towards the ceiling (your arms should be perpendicular to the floor and with your knuckles directed towards the ceiling).
- Bend your knees slightly, your feet shoulder-width apart, and your torso straight. This is the correct starting position.
- Now, keeping your body straight and making sure you only flex your elbows, slowly lower the rope behind your head.
- Lower your forearms behind your head until they are just below the parallel to the floor, no farther. Return to the starting position by flexing your triceps and extending your arms.
- Repeat according to the conditions of your routine.
TIPS FOR PERFORMING TRICEPS EXTENSION WITH LOW PULLEY
The procedure for performing triceps extension with low pulley quite simple, but it is necessary to remember some important details:
It is critical that the elbows point directly to the ceiling to maximize the stretch of the triceps muscles.
Always keep your elbows close to your head and your upper arms fixed in position. Don’t let your elbows open to the sides.
All movement should come from your forearm and you should not lock your elbow at the top of the movement.
Maintain a slight flexion of the arms when it reaches the upper position to ensure that you maintain tension in the triceps.
When you’re losing weight behind your body, make sure you’re controlling movement, rather than weight controlling you. If you can’t control your weight on the way down, it’s likely that the load you’re lifting is too heavy.