| Purpose: Develop the outer head of the triceps. The medial and inner heads receive secondary stress.
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| Equipment variations: Straight bar cable attachment.
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| Starting position: Attach a handle to the top of the pulley on the cable pulldown machine. Stand erect with your body facing the machine. Allow about one foot of space between your body and the cable. Bend your arms and grasp the handle with your palms facing forward (away from your body). Your forearms should be slightly above parallel to the floor with your palms up. Keep your torso erect throughout the movement. Try not to lean in toward the weight stack.
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| Performance: Pull the handle down toward your upper thighs in a semicircular arc, moving only your forearms. When your arms are straight (bottom of the movement), curl your wrists back toward your thighs in order to place more stress on your triceps. Hold this position for about two seconds. Slowly return to the starting position. Repeat for the desired number of repetitions. |
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