exercise is going to target the long head of
the triceps, which runs directly down the back
of the arm. It's the largest of the three heads
of the tricep muscle (tri=three...cep=head)
and it's also target #1 for women looking
to tighten up that "batwing" thing.
if you've got a lot of extra fat under your
skin contributing to that flapping, no amount
of direct tricep work is going to help - you
need to work on getting rid of that as well.
But if fat is not the problem, this exercise
CAN definitely make a difference.
long head of the tricep makes up the back half
of that horseshoe shape, in addition to a good
chunk of the overall mass of the tricep itself.
up a fairly light weight on this one the first
time you do it, until you get the idea of how
the exercise is done...you can always increase
the weight in the next set once you get an idea
of how much you're able to work with.
LEFT pulley handle with your RIGHT hand then step
over and grab the RIGHT pulley with your LEFT hand.
The cables will be crossing up right in front of your
will be beside your head - this start position actually
looks like a bicep pose.
your upper arms horizontal (parallel to the ground),
extend outwards and a little bit behind you,
bringing the handles wide and to the sides.
imagine as you push those handles down and back that
somebody is pushing a giant ball into your back that's
pushing your chest forward as you're wrapping your
arms around that ball.
not only are you trying to extend directly out to
the sides, in this arm position that small bit of
backwards tension also helps to involve the lateral
head of the triceps (the other part of that horseshoe).
extra squeeze will really help bring out the definition
in your arms.
for 10 to 12 reps, squeezing the triceps HARD at the
bottom of each rep.
don't have a full cable cross-over machine, you can
also do this one on a single cable machine...even
on the lat pulldown machine!
a single handle on and grab the pulley with your right
hand with your left side towards the stack. The exercise
is performed exactly the same way - just done one
arm at a time, without two cable crossing in front
HERE to go to the next exercise - Tricep Floor Rollbacks
HERE to close this window and find out about all the
great bonuses you'll get with the book!
your copy of "The Best Arm Exercises"
for just $49.95$39.95
For 68 Arm Exercises!
sells my ebook - they are a trusted online retailer
specializing in digitally delivered products.
When you purchase, you will be taken to your
download immediately. As this is an electronic
book, no physical product will be delivered!