How to Do a Tricep Exercise in Weightlifting

There are several ways to exercise your triceps. This method is very thorough, working all the parts of your triceps. Use a rope attachment on a cable weight machine to do this exercise. Watch your form carefully to get the most out of your workout and to avoid injury.

Difficulty: Easy

Instructions

1. Press your back against the pad on the machine. Pull your stomach muscles in tight to protect the lower back. Place your feet and knees together, no wider than hip width apart. Bend your knees slightly.

2. Grasp the rope with both hands, positioning your hands at the top of the stoppers on the rope. Bend your arms so that your elbows are at a ninety degree angle. Keep your elbows tight against your sides throughout the motion. This is your starting position.

3. Extend your arms straight down the front of your body. Pull your hands apart as they lower to work the outside of the triceps. Bring your arms back up to a 90 degree angle. Resist the pull on the way back up to thorougly exercise your triceps.

4. Do about 15 repetitions. Rest your triceps for 30 seconds before repeating. Do three to four sets to complete this exercise.

Tips & Warnings

• You can change the handle attachment on cable weight machines. Using different handles will give you slightly different workouts for the same muscle groups.
• You can change the pulley position on the machine so that you're pulling your hands up toward the sky rather than down toward the floor. Maintain the same good form, switching only the way you move your hands.

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