Tricep Pulldowns Using a Lat Bar

The triceps muscles are located at the back of your upper arms and can be worked in multiple ways. The lat pull-down machine was designed to work your lat muscles, but it can also give your triceps an efficient workout.

Weight

Because your triceps are much smaller than your lat muscles, you need less weight to work them. If your goal is to develop huge triceps, add as much weight as your triceps can handle using good form for six to 12 repetitions. Use less weight and 15 to 20 repetitions for toning.

Body Position

Unlike when you do a traditional lat pull-down exercise, you must stand up to use the lat bar for triceps pull-downs. Make sure you stand close enough for your body to be in line with the way the cable of the pull-down bar moves when you pull it down toward the ground.

Arm Position

Grab the lat bar with your hands, palms facing down, and make sure your upper arms are aligned with your body, meaning they remain at your sides as you complete one set of exercises. The only part that moves is your elbow joint as you pull the bar down toward the floor until your arms are fully extended. Then guide the bar back up to the starting position.

References

• ExRx.net: Cable Pushdown (with back support)
• Bodybuilding.com: Wide-Grip Lat Pulldown Exercise Guide and Video
• Bodybuilding: 3 Sets of 10: Mainstay or Myth?