Cable Pressdown, Elbows Out
Body part worked: Triceps, mainly the lateral head
When to do it: First in your arm workout or at the end of an upper-body day
How to do it: Set up as you would to do a normal triceps pushdown with a cable and rope handle, but flare your elbows out so your knuckles face each other. Now extend your elbows to lock out the rep.
Benefits: Pressdowns with the elbows out work the triceps in a movement similar to that of a bench press, so there’s more carryover to strengthen your bench
Prescription: Three to four sets of 8–15. Start with a light weight and pyramid up gradually to protect your elbows.
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