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Cable Reverse-Grip Triceps Pushdown (Sz-Bar) (With Arm Blaster)
A supinated-grip EZ-bar pushdown performed with an arm blaster that locks the elbows in place, isolating the triceps medial head with strict form.
팔케이블Elbow extension
주동근
삼두
협응근
주근전완손목 굴곡근
장비
케이블
패턴
Elbow extension
준비 자세
- 01Hang the arm blaster around your neck and seat your upper arms in its cradles.
- 02Attach an EZ bar to the high pulley and grip it underhand at the angled sections.
- 03Stand close to the stack so the cable runs vertically.
- 04Start with the forearms just above parallel to the floor.
수행
- 01Press the bar down by straightening the elbows against the arm blaster.
- 02Keep the palms turned up and the wrists firm through the press.
- 03Lock out fully and squeeze the triceps at the bottom.
- 04Let the bar rise under control until the forearms pass parallel.
체크포인트
- -Upper arms stay glued to the arm blaster the whole set.
- -Wrists stay straight rather than curling under load.
- -Full lockout is reached on every rep.
- -Torso stays tall with no leaning over the bar.
흔한 실수
- -Letting the elbows lift away from the blaster on the way up.
- -Loading too heavy for the weaker supinated grip.
- -Curling the wrists to finish the lockout.
- -Bouncing out of the top position.
프로그래밍 노트
- -Use 2 to 3 sets of 12 to 15 reps as a strict isolation movement.
- -Reduce load about 20 to 30 percent versus a standard overhand pushdown.
- -Good as the last triceps exercise when swinging has crept into your pushdowns.