BACK & TRICEPS SINGLE-SETS

An ideal entry-level workout for anyone looking to develop the classic v-torso and build sleeve busting arms that focuses on the often-neglected posterior upper body muscles.

CABLE PUSHDOWN

The Triceps, like many other muscles on the back of the body, are often trained at a lower intensity than their front-facing counterpart, which in their case are your biceps, in the belief that training these muscles will achieve the best sleeve busting guns. However, given that your triceps make up 66% of your upper arm mass, targeting these muscles specifically will actually yield better overall results when it comes to building your arms. Even so, it still must be said that to achieve the best overall results, a balanced routine needs to train both your triceps and biceps adequately.

The Triceps muscle itself comprises three heads (points of origin) – the long head (largest), the medial head, and the lateral head (smallest). So in order to train your triceps effectively, all three of these heads must be targeted by changing the angle at which you hold your arms. In other words, whilst any triceps exercise stimulates all of the triceps heads to a degree, depending on the angle used one or more head may only be partially engaged. As such, an effective Triceps routine normally requires more than one type of Triceps exercise in order to hit all of the heads.

Skill Level: Beginner

Training: Strength

Type: Isolation

Force: Push

Equipment: High Pulley Cable, Suitable Cable Attachment

1° Muscles: Triceps

2° Muscles: Forearms

SET-UP

Set an appropriate weight on the cable machine.
Attach a rope attachment to a high pulley and hold it with a neutral grip (palms facing each other) at shoulder-width apart.
Stand tall – chest up, chin up, neutral back – holding your torso with a very slight forward incline with your feet shoulder-width apart and soft knees (not locked).
Tuck your elbows into your sides to keep your upper arms close to your body and perpendicular to the floor
Your forearms should be pointing upwards with your hands holding the rope.

EXECUTION

Inhale.
Keeping your upper arms stationary and held tight to your torso throughout, exhale as you use your triceps to push the rope down.
As your arms extend widen your grip to bring each side of the rope to the side of your thighs.
Briefly pause in the contracted position at the bottom of the lift with your arms fully extended and your hands touching the side of your thighs.
Still keeping your upper arms stationary and held tight to your torso, inhale as you slowly bring the cable back to the start position.
Repeat for the prescribed number of reps and sets.

Ensure the incline at which you hold your torso is slight, otherwise, you will remove the focus of this exercise away from your triceps.
Keep your upper arms stationary and close to your torso by tucking your elbows in.
Maintain a slight bend in your knees throughout this exercise to minimize stress on your lower back.