To perform a reverse grip tricep pushdown effectively, focus on controlled movements and proper form. Here's how:
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Setup:
- Attach a straight bar or EZ-curl bar to a high pulley cable machine.
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Grip:
- Face the machine.
- Grasp the bar with a supinated (palms facing up) grip. Your hands should be about shoulder-width apart.
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Starting Position:
- Pull the bar down, keeping your elbows close to your body.
- Your upper arms should remain stationary throughout the exercise.
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Execution:
- Exhale and extend your forearms downwards, contracting your triceps. Focus on squeezing your triceps at the bottom of the movement.
- Pause briefly at the fully extended position.
- Inhale and slowly return the bar to the starting position, controlling the weight. Avoid letting the weight pull your elbows forward.
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Important Considerations:
- Elbow Position: Keep your elbows close to your sides throughout the entire exercise to maximize triceps activation and minimize stress on your shoulder joints.
- Range of Motion: Extend your arms fully at the bottom of the movement, but avoid locking out your elbows.
- Control: Use a controlled motion throughout the exercise. Avoid using momentum to move the weight.
- Weight Selection: Choose a weight that allows you to maintain good form and perform the exercise with proper control.
- Posture: Maintain good posture throughout the exercise, keeping your core engaged and your back straight.
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Common Mistakes to Avoid:
- Using momentum to swing the weight.
- Letting your elbows flare out.
- Locking out your elbows at the bottom of the movement.
- Using too much weight.
- Not controlling the weight on the eccentric (lowering) portion of the exercise.
By following these steps, you can effectively perform the reverse grip tricep pushdown and target your triceps muscles.
