Standing Cable Curl

Standing Cable Curl

A cable variation of the barbell curl can be employed to provide a slightly different stimulation to
the muscles of the anterior upper am. The effort-above-the-resistance relationship provides a different
accentuation of the anterior upper arm region in that it provides accentuation of the brachialis
and stimulates the lower region of the biceps brachii. The cable application allows for different contraction
from that of the free-weight. The cable variation of the barbell curl can provide for a strong
stimulus of the muscles of the anterior upper arm but light weight should be used, and strong concentration
must be employed in order to provide for optimum growth and development potential.

Considerations of
Concentric Phase
Breakdowns
Due to the location
of the plate-stack below
the waist and the resultant
effort/resistance
relationship there is a
greater pulling on the
region of the lower back.
As well, due to the effort/
resistance relationship,
there exists a requirement
to apply slower
speed-of-contraction
movement applications
during the raising of the
weight. Due to the low
position of the resistance
there is a greater tendency
to want to lean back
during the raising of the bar.
As the low position of the resistance exerts greater forces upon the lower
back, any arching-of-the-back action could easily induce an increased risk of lower back injury
compared to the free-weight (barbell) application where the effort and the resistance are in line.

Strong Tendency to Apply Forearms into Movement
There is also a strong tendency to apply the impetus of the movement with the forearms during
the concentric contraction. It is important to maintain the elbows down, back, and in position in order
to allow for the proper accentuation of the brachialis and the biceps brachii rather than the forearm
flexors to provide the onus of the lift. Strong concentration is essential in effort to ensure that
the neural-impulsing will be directed into the area of the brachialis and the biceps brachii rather than
in the area of the anterior upper forearms. Particularly susceptible to strain is the area of the ulna
where the bicep tendon attaches to the forearm.

Squeeze the Brachialis and the Biceps Brachii
It is important to squeeze the brachialis and the biceps brachii at the top of the lift in order to
derive the greatest benefit from the movement and to deter the natural tendency to allow the weight
to drop back down too quickly (almost immediately at the conclusion of the lift). There is a greater
cramping experienced during the cable application (if performed correctly) than is experienced in the
free-weight barbell curl exercise and the ability to train through the cramping sensation with proper
movement methodology
will determine the beneficial
effects of this
movement. Once again it
should be stressed that
the movement must be
performed with a slow
speed-of-contraction
movement application.

Significance of
Wrist-joint
Position
The trainee will be
hard-pressed to maintain
the desired wrist-joint
extension and even more
challenged to establish
and maintain wrist-joint
hyper-extension during the cable barbell curl exercise than is experienced during the free-weight version
of the standing barbell curl and strong concentration is required to maintain the desired wristjoint
position. It should be pointed out that the hyper-extended position of the wrists provides a major
deterrent against the pitfalls of allowing the movement to be executed with the emphasis directed
with the forearms. Thus, while more difficult to establish, and maintain, the hyper-extended position
of the wrist-joint will offer even greater reward in the cable barbell application than it would during
the execution of the free-weight barbell curl exercise.

Eccentric Phase Breakdowns
In addition, the pulling affects of the low position of the resistance also induce a breakdown in
form during the eccentric contraction phase of the movement as there is an increased tendency to
allow the weight to return to the starting position too quickly. Often the fast-returning plate-stack
pulls the body forward in an exaggerated bending action which results in a subsequent rocking motion
as a hip-thrusting action is employed in effort to add impetus to the following concentric contraction.
Also, exaggerated pulling actions can invoke a pulling action on the shoulder-joint resulting
in ligament and tendon strain as well as muscle pulls. It is essential to concentrate fully during the
eccentric phase of the movement in order to maintain proper exercise execution in effort to ensure
the safe, efficient application of this highly-effective lower biceps accentuator.

Summary of Correct Exercise Execution
- Assume the correct preparatory position by facing a low pulley station in a shoulder-width stance
with the feet pointed slightly outward. You will want to apply knee and hip-flexion and assume a
flat, rigid posture of the back.
The knee and hip-flexion should
be more pronounced than in the
free-weight barbell curl version
of the exercise because of the location
of the resistance below the
effort which places added stress
upon the lower back.
- The head should be held erect
with the chin up.
- You will want to make certain to
apply wrist-joint hyper-extension
in order to allow for proper accentuation
of the biceps brachii
and brachialis as the effort/
resistance relationship encourages
high activation of the
forearms which reduces the emphasis
upon the desired region of
the anterior upper arm.
- Slowly initiate the concentric contraction phase of the movement by utilizing strong neural- impulsing
into the muscles of the anterior upper arm in manner of applying elbow flexion to raise
the weight upward. You will need to concentrate fully in order to resist the temptation to lean
back during the movement application in effort to apply leverage to the lift.
- Slowly draw the weight to the desired finish-position with the bar raised to chin level. Remember
to make certain that the elbows have been maintained in the recommended down, back, and inclose
position.

Keys to the Lift
- Work with a weight that will allow for maximum control and will encourage strong neural- impulsing
into the muscles of the anterior upper arm in order to alleviate the emphasis on the forearms.
- Utilize wrist-joint hyper-extension in manner of providing optimum emphasis upon the brachialis
and biceps brachii muscles and to reduce the amount of emphasis that is exerted upon the forearms.
- Apply slow speed-of-contraction movement applications as the cable/plate-stack variation requires
slower contraction time in order to gamer maximum benefit from the movement. Particularly
helpful in providing maximum benefit is the utilization of slow, highly-concentrated eccentric
contractions.
- Squeeze the brachialis and the biceps brachii at the conclusion of the concentric contraction
phase in effort to ensure the effects of the movement are felt in the desired region of the anterior
upper arms and not in the forearms. It should be noted however that the resistance- below-the-
effort relationship associated with the low-pulley barbell curl variation will strongly encourage
the involvement of the forearms and the lower position of the anterior upper arms (brachialis).

Note that you may want to take advantage of the opportunity to apply accentuation on the upper
portion of the biceps brachii by assuming a slight leaning posture into the apparatus. The indirect
relationship of the effort and the resistance allows for a more readily-facilitated alteration in posture
that provides the chance to apply a different stimulation into the muscles. The forward position of
the body will allow the elbows to be brought back behind the body which will provide a unique angle-
of-application that will stress the upper portion of the biceps brachii. Such position of the elbows
is not readily available with the free-weight (barbell) applications. (You will not want to bring the elbows
too far back however as this could invoke strain upon the shoulder ligaments)

Standing Barbell Curl

Standing Barbell Curl

Of all the movements in the weight-resistance training inventory, the standing barbell curl
emerges as one of the all-time favorite exercises and certainly the “granddaddy” movement of anterior
upper arm (biceps brachii, brachialis) training. Since the discovery of the first barbell one of the
most frequently-asked training questions has always been; how much can you curl? Making an impression
with the amount of weight one can curl drives more trainees to the mirror flexing and
squeezing their biceps for all they are worth in effort to make their biceps more worthy.

Movement Analysis
Unfortunately, the emphasis of
tance that is placed upon the biceps most
often induces negative rather than positive
results. Too many movements featuring too
many sets and reps has always been the
trainee’s biggest stumbling block. Another
major obstacle standing in the path of success
has always been that which sees the
trainees using too much weight in their
quest to achieve ultimate arm development.
We have stated that too many movements
featuring too many sets and reps will only
serve to burn the muscles of the anterior
upper arm out. In addition, overemphasizing
how much weight can be used
for this particular exercise will significantly
reduce the resultant effects as using too
much weight will encourage breakdowns in
technique which will curb growth and development
and increase the risk of injury.

Proper Weight-Selection and
Mind/Muscle Connection
It is imperative that sensible weightselection
be utilized in order to ensure that
the base- line consideration for proper
movement methodology has been provided
in effort to allow for optimum growth and
development potential. Proper weightselection
will establish optimum opportunity
for the all-important mind/muscle connection so vital to biceps brachii and brachialis training.
With the utilization of proper resistance the trainee will be afforded opportunity to direct strong
neural-impulsing into the biceps brachii and the brachialis and avoid incorporating strong support
from the shoulders and forearm flexors.

Maximum neural-impulsing will allow for the trainee to develop optimal “feel” of the weight
which will encourage a “squeezing” action during the movement application. Remember, the
“squeezing” action is experienced in the biceps brachii and the brachialis and not in the forearms as a
result of merely “squeezing” the bar with the hands. As well, opportunity to apply maximum
“squeezing” of the biceps brachii and brachialis will be encouraged with the reduction of the amount
of involvement of the “always-ready-to- help” shoulders.

Elbow Position Crucial
Regardless of the particular curling
movement that you select, it is crucial
that the elbow be maintained in a fixed
position throughout the entire movement
application. The general considerations
for applying the correct elbowposition
for the standing barbell curl
would be to position the elbows down,
back, and in.

Pros and Cons of Elbows Coming
Forward and Up
There is a strong tendency to raise
the elbows during the completion of a
set in effort to provide momentum into
the lift and to encourage the activation
of fresh fibers into the movement. As
well, bringing the elbows forward and
raising them during the lifting action
provides a more advantageous angle-
of-application which sees a reduction in the resistive forces of
gravity during the lift. It is important to apply the movement in the natural arcing motion as any adjustment
in the position of the elbow significantly reduces the beneficial effects of the curling movement.
In addition, if the elbows are not kept down, but instead are raised upward during the lifting of
the weight, there is a severe reduction in the applied range-of-motion of the curling movement which
reduces the effectiveness of the exercise.

Significance of Keeping the Elbows In
During the standing barbell application, if the elbows are not maintained in the close-in position
but rather are allowed to flare out during the movement, there is experienced an alteration of the fiber
activation during the movement application which reduces the effectiveness of the exercise. As
well, flaring the elbows shifts the accentuation of the movement to the outside portion of the hands
(with the hands in the normal supinated curling position) which dictates that the impetus of the
movement will be exerted with the first two or three fingers and thumbs. The significance of the
movement being directed with the first two or three fingers and thumbs is that there is a strong incorporation
of the shoulders into the movement application which reduces the desired emphasis
upon the biceps.

Exaggerated Elbow-Raising Encourages Back Arching
In circumstances where an exaggerated lifting of the elbows is applied, there is a strong inducement
experienced by the trainee to apply a dangerous arching-of-the-back posture during the com-
pletion of the lift which could easily cause serious injury to the lower back. As the weight is raised to
shoulder height, the elbows are brought upward and outward placing the burden of the lift onto the
chest and shoulders. The exertion is often so great upon the shoulders that the trainee is encouraged
to lean back to provide a more advantageous angle with which to perform the lift. This creates a
dangerous arched-back posture which could lead to chronic lower back agonies as the pressure upon
the vertebral column is severe. The chest is called upon to absorb the lion’s share of the load with the
result being that the biceps are removed from the movement action.

Raising Elbows Incorporates Use of Gravity
As well, exaggerated elbow raising alters the movement application so that there is a strong incorporation
of gravity into the lift. Instead of the movement being applied against gravity the trainee
is able to lean back and allow the weight to fall back down onto the shoulders by virtue of gravitational
force. The grip on the bar is released with the fingers and instead the bar is cradled in the
crook between the thumb and forefinger. When this action is applied the pinkies are enticed away
from the bar with the result that vary little squeezing action is applied with the biceps brachii and the
brachialis.

Considerations for Shoulder Flexion
Many expert trainers advocate the concept of raising the elbows upward not as a manner of
“cheating” but rather to incorporate shoulder flexion into the movement in manner of providing
increased accentuation of the biceps long head (due to the fact that it is wrapped around the head of
the humerus and is highly-activated during the actions of shoulder flexion). However, there are variations
of the curling movement that would allow an angle-of-application that would provide the desired
emphasis without disrupting the movement application of the particular exercise (in this case
the standing barbell curl) being performed. An example of providing for the desired raised-elbow
position would be found with the lying overhead cable curl exercise. In this movement the proper
elbow position would be in the raised position thus providing for the beneficial effects attributed to
shoulder extension while not subjecting the trainee to the negative resultants of reduced range-ofmotion
and altered-angle-of-application (bringing in fresh fibers) associated with the raising-theelbows
action during the curling movement. A thorough analysis of the overhead cable curl will be
provided later in this section.

Significance of “Pinky-Pressure”
As well, with the emphasis of the movement applied with the outer portion of the hands, the
pinkies are encouraged to pull away from the bar. Even when the pinkies are maintained on the barbell,
there frequently results a lack of neural-impulsing into the pinky region of the hands. Without
sufficient impulsing into the pinkies portion of the hands, the medial portion (biceps short head) is
not provided with proper stimulation. The correct supination position of the hands is virtually eradicated
when the entire emphasis of the movement is applied with the two or three fingers and thumbs
with the result being that the brachioradialis becomes more heavily involved than the biceps short
head. If the pinkies are not pressed against the bar the movement becomes a modified E-Z curl
movement rather than a straight barbell curl application. This is definitely not the intended result of
the movement as it severely reduces the desired effects of the exercise upon the region of the biceps
brachii and the brachialis.

Significance of Place of Origin and Shoulder Position
It is important to consider the location of the muscles of the anterior upper arm with reference
to the specific place of origin of both the biceps long head and short head on the scapula. Due to the
fact that the biceps long head crosses the head of the humerus in the shoulder joint in attaching to
the top of the scapula and the biceps short head does not, the position of the shoulder during the
performance of the movement will strongly dictate the area of accentuation each specific movement
application will have upon the two heads.

Elbow/Shoulder Relationship
If the elbows are positioned in front of the body the accentuation will be experienced in the biceps
short head. We would see a strong example of this on the preacher curl exercise. As there is
little shoulder movement in this exercise there is less involvement of the biceps long head and the
short head will receive the major amount of attention. As well, with the elbows in front of the shoulders
the lower and middle regions of the biceps are more strongly stimulated. When the elbows are
positioned behind the shoulders as in the incline dumbbell curl (and to an even greater degree the
reverse incline dumbbell curl), the accentuation will be applied to the biceps long head. In the elbows-
behind-the-shoulders posture the upper region of the biceps is more strongly emphasized.
When the elbows and the shoulders are aligned, the emphasis is equally absorbed by both the long
head and the short head and the emphasis of the movement is felt predominantly in the mid-range
region of the biceps. It should be noted however that the bed of the preacher curl provides support
for the arms allowing for a passive role for the shoulders. If the arms were held out in front of the
body at a 45° angle (approximately) the shoulders would be strongly activated to provide support for
the weight.

Significance of Wrist Position
The position of the wrist also plays an important part in the accentuation of the movement application.
The name of the movement (“curl”) carries with it connotations of a curling action of the
wrists (wrist-joint flexion). Most often, trainees attempt to work with too much weight on the curl
movement which encourages the incorporation of wrist-flexion. The tendency is for the trainee to
begin the curl movement with the wrists in the extended position but as the weight is raised to about
the mid-way point in the movement range there is a strong natural urge to bend the wrist inward in
effort to gain leverage for the lift. The forearms become highly-activated during the action of wristjoint
flexion and as a result the major emphasis of the movement becomes focused upon the forearm
flexors which detracts the amount of accentuation felt in the biceps.

In addition, the activation of the forearm flexors induces a pulling action upon the elbows which
encourages them to come forward during the movement application. If the elbows are encouraged to
come forward they will also be induced to be raised during the lifting of the weight with a resulting
loss in the range-of-motion that the movement is applied directly against gravity. If the wrists are
held flat (parallel) the forearm flexors are discouraged from becoming highly-activated and the
movement can be applied with the onus of attention accentuated upon the muscles of the anterior
upper arm. To further discourage the involvement of the forearm muscles advanced trainees apply a
hyper-extended position of the wrist as this position significantly reduces the focus of the movement
on the forearms and provides maximum stimulation of the anterior upper arm muscles. You will
need to be cautious not to strain the wrists during this hand position and as such, it is recommended
for beginning trainees to apply the extended rather than the hyper-extended position of the wrists.

Hyper-extended Wrist-position and Considerations for Full ROM
It is often thought that the flexed position and extended position of the wrist would provide for
a full range-of-motion application of the curling movement but that the hyper- extended position of
the wrist would severely reduce the ROM capability of the curling movement. This is not the case.
The reason the full ROM of the curling movement appears to be more readily-facilitated is that the
flexed position of the wrist brings the elbow forward changing the angle-of-application and thus providing
for a greater space between the forearms and the upper arms. Another reason that there is a
greater amount of space between the forearms and the upper arms is that the biceps have not been
contracted to their maximum potential. The extended position allows for an increased accentuation
upon the biceps brachii and brachialis and still allows for a discouragement of raising the elbows and
provides for any more easily-applied full ROM curling movement application.

The hyper-extended position of the wrist encourages the elbows to stay down and back and also
most highly-stimulates the activation of the biceps brachii and the brachialis and as such makes it
more difficult to apply a full ROM curling movement application. Note we say “more difficult”—not
impossible. The full ROM curling movement application can be readily applied; it just takes strong
concentration on maintaining correct form and exercise execution in order to maintain the proper
movement methodology. As the forearms are jammed into the upper arms, the elbows can be raised
just slightly in order to encourage the continuation of the movement. As well, just because the forearms
and the upper arms come into contact with each other does not mean that movement must
be halted. The squeezing action of the two sections of the arms can be continued well past the point
of initial contact with the result that the muscles of the anterior upper arm are provided with maximum
ROM opportunity so vital to optimum growth and development.

Summary of Correct Exercise Execution
- Place a barbell on the floor in front of you near your shins or if your facility provides one, place
the barbell in the curling rack near your thighs; either way, do not place the barbell on the small
benches as gym owners frown upon such practice as it can tear up the upholstery.
- Grasp the barbell in a just-outside-the-hips pronated grip and draw the barbell to the front of the
thighs. Remember to apply an extended position of the wrists in effort to alleviate the exertion
upon the forearms. You will want to maintain an erect posture of the head with the chin up and
the chest out and you will want to utilize hip and knee flexion in order to alleviate potential strain
on the lower back.
- Initiate the concentric contraction phase of the movement by utilizing strong muscular contraction
in the muscles of the anterior upper arm to raise the weight upward (elbow- flexion). You
will want to remember to maintain the proper down, back and in position of the elbows
throughout the movement application. You will want to avoid the natural tendency to hoist the
weight upward and to apply momentum into the lift by thrusting the hips forward which could
produce a dangerous arching-of-the-back-posture.
- Complete the concentric contraction phase of the movement by raising the barbell upward via
elbow-flexion until the fully-contracted position in the range-of-motion of the movement. Remember,
you may raise the elbows (very slightly), at the conclusion of the movement in effort to
allow for maximum ROM movement application. Once in the finish- position of the concentric
contraction, squeeze the biceps (not the barbell) and pause for two counts before releasing.
- Initiate the eccentric contraction phase of the movement by lowering the weight by slowly extending
the arms via elbow-joint extension until the barbell comes down in close contact (barely
touching) the thighs. You will want to avoid the natural tendency of allowing the weight to travel
too quickly during its descent and you will need to concentrate fully in order to prevent the bar
from bouncing off the thighs in manner of providing impetus to the subsequent concentric contraction
phase of the movement.

Keys to the Lift
- Utilize intelligent weight selection and establish a strong mind/muscle connection in directing
powerful neural impulsing into the biceps brachii and the brachialis muscles in order to provide
for optimum results from this exercise.

- Utilize proper posture and correct movement methodology in manner of avoiding potential injury
risks and to gain the most from the movement application. You will want to make certain to:

- Bend the knees in order to reduce the risk of injuring the lower back;
– Keep the head up and maintain the back in a flat, rigid posture in order to discourage a resulting
rounding-of-the-back-posture which will occur if the head is allowed to drop down during the
movement;
– Keep the elbows down, back, and in during the movement application;
– Be sure to utilize wrist-joint extension and even wrist-joint hyper-extension once you become a
little more experienced in order to accentuate the biceps brachii and the brachialis and to alleviate
the emphasis on the muscles of the forearms.

- You will want to avoid utilizing a hip-thrusting action during the initiation of the concentric contraction
phase of the movement.
- You will want to avert the tendency to bend backwards during the raising of the weight.
- Utilize slow speed-of-contraction movement applications throughout the concentric and eccentric
contraction phases of the movement.
- You will need to concentrate fully on avoiding the natural urge to allow the bar to bounce off the
thighs during the conclusion of the eccentric contraction phase of the movement.

Triceps Pressdown Exercises

Triceps Pressdown Exercises

A triceps pressdown refers to a movement where a handle is attached to the high-pulley of cable/
plate-stack apparatus and the handle is pressed down from a fully flexed elbow position to a fully
280 Advanced Techniques in Weight-Resistance Training
extended elbow position. The following three triceps pressdown movements will be covered in this
section:

- Pronated-Grip Pressdowns;
- Semi-Pronated-Grip Pressdowns—”Rope” Pressdowns;
- Supinated-Grip Pressdowns.

Pronated-grip Pressdown
The standing triceps pressdown or pushdown movement represents one of the most favored exercises
in the entire triceps movement inventory. The high popularity of the triceps pressdown is undoubtedly
due to the fact that this movement works all three heads of the triceps brachii. The considerations
given to the cable contraction affords opportunity to apply a different accentuation on the
triceps in a mass-mover exercise. It should be noted that the pressdown movement works the lateral
and medial heads while the utilization of heavier resistance is required to stimulate the long head. As
the weight is increased the natural areas of accentuation (lateral and medial heads), begin to seek out
assistance form the inner portion of the triceps in order to make the lift. As with all triceps exercises,
there is a great tendency to apply “cheating” to the movement application and as such great care
must be taken to apply proper movement methodology throughout the entire execution in order to
gain maximum results from this highly-beneficial exercise.

Vertical Posture
Recommended
There is a tendency to lean forward
during the execution of the concentric
contraction in effort to apply
added leverage into the movement
application. It is important to remain
in the vertical position throughout the
execution of the movement in order to
promote maximum accentuation of
the triceps. Advanced trainees may
want to lean into the movement during
applications of “cheat” sets in effort
to provide for an increase in
poundages in manner of maximizing
white-fiber hypertrophy. However, if
the beginning trainee applies a leaning
posture into the movement there will
be a severe reduction in the emphasis
that will be placed upon the triceps as
the burden of the load will be moved
by virtue of chest and shoulder muscle
activity.

Keep Elbows Down, Back,
and Tucked
There is a tendency to allow
the elbows to flare out during the
execution of the concentric contraction
phase. If the elbows are
permitted to flare out during the
movement there will be a strong
incorporation of the chest muscles
into the movement application. As
well, there is a natural urge to raise
the elbows up during the eccentric
contraction phase of the movement.
It is imperative to keep the
elbows down in order to provide
for optimum extension action of
the forearms.

Remember, it is the extension action of the forearms that activates the triceps. Also, there is a
natural tendency to allow the elbows to come forward past the parallel line of the body during the
eccentric contraction phase. It is vital the elbows be maintained in the desired parallel-to-the body
position in order to effectively perform a full range-of-motion movement application. Less than full
ROM applications severely curb the effectiveness of the exercise.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the movement by facing the overhead pulley station
on the triceps pressdown station. Assume a shoulder-width stance with the knees and hips
slightly bent. Establish a flat, rigid posture of the back and keep the head erect. You do not want
to apply a forward lean and, as such, the chest should be as vertical as possible and not at an angle.
- Grasp the straight bar in a closed pronated-grip and pull it down to the top of the chest in effort
to establish the correct starting point. The elbows should be placed back of parallel and down
near the ribs and tucked close to the body.
- Initiate the concentric contraction phase of the movement by pressing the weight downward by
extending the forearms. You will be severely challenged to maintain the fixed (down, close, and
back) position of the elbows.
- You will want to press with as much accentuation in the pinkies in order to prompt the neuralimpulses
to travel up the outer portion of the forearm and into the triceps. The tendency with
this movement is for the trainee to accentuate the powerful thumb and forefinger which encourages
the neural-impulses to travel up the inside of the forearm and into the anterior deltoid and
chest region. As well, maintaining
an extended-wrist position will
crease the amount of pressure exerted
upon the forearm flexors and
will help to maximize the muscle
recruitment in the triceps.
- Complete the concentric contraction
phase by pressing the weight
downward to the fully- extended
finish-position. You will want to
make certain to avoid the common
practice of “snapping-out” at the
conclusion of the movement. A
good idea is to pause for 2-3 counts
and squeeze the triceps at the finish
position in order to promote the
impulses to travel up the triceps until they reach the uppermost portion. The tendency with this
movement is to offer no more that a brief pause at the conclusion of the lift which does not
provide maximum activation of the upper portion of the triceps brachii.
- When you are satisfied that the triceps have been maximally stimulated from their origin to their
insertion, slowly allow the bar to raise upward. Remember to apply strong neural- impulsing into
the triceps in order to garner the greatest benefit from the movement. There is tendency to absorb
the burden of the weight with the forearms and with the shoulders during the eccentric
contraction phase of the movement.
- Slowly allow the bar to come to a halt at the eccentric contraction finish position making certain
that the elbows are down, back, and in throughout the movement application.
- You will want to resist the urge to apply a rocking motion of the hips in effort to “cushion” the
burden of the load. If the shoulders have been strongly involved in the movement, the “cushioning”
application will be more pronounced; however, if the triceps have been called upon to provide
support of the load there will be a lesser tendency to apply a rocking action of the body.
The rocking action encourages a hip-thrust application which incorporates momentum into the
subsequent concentric contraction which severely reduces the effectiveness of the exercise.

Keys to the Lift
- Maintain a vertical posture throughout execution of the entire movement. You will want to avoid
leaning into the movement.
- Establish and maintain the crucial fixed elbow position (down, back, and in), throughout the entire
execution of the exercise.
- Avoid any rocking action of the body during the completion of the eccentric contraction phase
of the movement.
- Avoid any hip-thrusting action during the initiation of the concentric contraction phase of the
movement.
- You will need to concentrate on resisting the natural tendency to “snap-out” during the completion
of the concentric contraction phase of the movement.
- You will need to resist the urge to allow for a springing action to be applied at the completion of
the eccentric contraction.

Semi-pronated-grip Pressdown — “Rope Pressdown”
The semi-pronated grip application of the triceps pressdown movement provides strong accentuation
of the lateral region of the triceps brachii. A V-bar handle is utilized for this particular application.
A rope can also be used for this movement which allows for a slight opening action at the
completion of the concentric contraction phase of the movement. The opening action allows for an
alteration of the accentuation of the movement from that of parallel to include the inner (long head)
region of the triceps brachii. It should be noted however that strong neural-impulsing is required to
be directed to the inner region of the triceps; if the impulse is left out to the lateral region of the triceps
then that is where the accentuation will remain.

Greater Tendency to Apply Rocking Action
The semi-pronated grip variation encourages an even greater tendency to provide a rocking action
of the body during the completion of the eccentric contraction phase of the movement and a
subsequent hip-thrusting action during the initiation of the concentric contraction phase of the
movement. You will be severely challenged to provide correct movement methodology throughout
the entire execution of this seemingly easy but extremely demanding exercise.

Greater Tendency to Break
Proper Form
There is also an increased tendency
to allow for a collapse of the
desired elbow position during the
application of the movement. The
elbows are encouraged to come
forward and rise up during the eccentric
contraction phase. Also
there is a tendency to keep the
arms in a position of elbow-flexion
during the application of the concentric
contraction phase of the
movement. In addition, there is
increased accentuation applied by
the forearms during the concentric
contraction phase. Plus the shoulders
are encouraged to apply the
onus of exertion in resisting the
burden of the weight during the eccentric contraction phase of the
movement. An increased tendency to flare the elbows during the
concentric phase of the movement exists as well.

Adjustment Necessary for Full Range-of-motion
There is also greater difficulty experienced in providing for a full
range of motion movement application during the concentric contraction
phase of the semi-pronated pressdown movement application
as the hands are brought down to the thighs and blocked before
the full extension action can be completed. It is necessary to position
the body so that there is sufficient clearance provided for the full
extension action to be completed in order to gain the most out of
the exercise.

Importance of “Pinkie-Pressure”
It is important that the pinkie remain in control with the bar in
order to provide maximum concentration into the triceps. The general
tendency with this movement is to raise the pinkies away form
the bar which increases the involvement of the anterior deltoid and
reduces the activation of the triceps.

Summary of Correct Exercise Execution
The basic approach to the pressdown movement will be repeated
with the semi-pronated grip variation of the pressdown
movement. There are a number of key points to consider with respect
to the semi-pronated grip pressdown application that are not as
pronounced in the other pressdown movement. For example:
-It is essential that the trainee concentrate fully on the triceps
during the entire movement application as there is a strong tendency
to allow the emphasis of the movement to be directed
with the forearms and the shoulders.
-The trainee will hard-pressed to avoid having the arms remain in
a flexed position and, as such strong concentration will be required
in order to apply the proper fully-extended arm position
during the completion of the concentric contraction phase of
the movement.
-It is important to apply the correct posture for the lift by utilizing
increased hip and knee flexion in manner of providing clearance
for the hands in order to allow for a full ROM movement
application during the concentric contraction phase of the
movement.
- The elbows will also be encouraged to come forward even more
than is evidenced during the other pressdown exercise variations.
Strong concentration will be required in effort to avert the
tendency to allow the elbows to come forward and then to raise up
with an elbows-bent posture of the arms.
- There should be no forward leaning during the movement application.

Keys to the Lift
- Do not grip too low on the rope (top-left image on the preceding page):
ensure that the finish position of the hands is not outside the elbow joint.
- Make sure the finish position of the hands is close to the body. Do not push the rope forward as
the arms are being extended (middle-right image on the preceding page).
- Maintain a straight back position. Leaning towards the pulley during this movement will accentuate
the front deltoid and the chest rather than isolate the triceps (bottom-left image on the preceding
page).
- Utilize pinkie pressure through the entire range of motion so that the force vectors remain in the
triceps rather than in the front deltoid and chest.

Supinated-grip Pressdown
The pressdown movement can also be applied with a reverse (supinated) grip application which
provides for a variation of the cable application of the pressdown movement. The reverse-grip application
reduces the involvement of the forearms and also discourages the utilization of the shoulder
muscles as well as the chest muscles. As such lighter resistance should be employed with this version
of the pressdown movement.

Reverse-grip Application Accentuation
The reverse-grip application accentuates the lateral portion of the triceps brachii. There is a
stronger tendency to apply elbow-flexion during the eccentric contraction phase of the movement.
As well, there is a tendency to allow for the elbow-flexion posture to remain partially in place during
the execution of the concentric contraction. Also, there is a tendency to allow for the elbows to come
forward during the eccentric contraction. A leaning forward action is also encouraged during the reverse-
grip application and, as such, strong concentration is needed to retain the desired vertical position
of the body during the entire movement application.
Importance or “Pinkie Pressure”
It is important that the pinkies remain in strong contact with the bar throughout the entire execution
of the exercise in order to promote maximum activation of the triceps. There is a strong tendency
to lift the pinkies from the bar as such action encourages the strong activation of the shoulders
(anterior deltoid) into the movement. Activation of the deltoids reduces the effects of the exercise
upon the desired region of the triceps and, as such, should be avoided.

Tendency to Keep Arms in Flexed
Position
There is also a strong tendency to maintain
a flexed position of the arms due to the effects
of gravitational pull upon the elbow joint which
almost passively responds to the burden created
a constant flexed-elbow position. The proper
arm position is the fully-extended elbow joint
posture which allows for the correct extension
movement to be applied. With the elbows maintained
in a constant (varying degrees) position
of elbow-flexion there is a need for the trainee
to bend forward at the waist in effort to “press”
the weight downward. By not extending at the
elbow-joint the triceps extension exercise is not
being performed but rather a flawed (ineffective)
variation of the exercise is being performed.
It is also important that the trainee
concentrate on maintaining the fixed elbow position
during the eccentric contraction phases of
the movement and not to be tempted to allow
for flexion to occur as the stretching aspects of
extension movement application will be lost in
the eccentric contraction phase as well.

Body Posture Important to Full ROM
Application
It is important to position the body in such
a way so as to allow for clearance of the hands
to the fully-extended position during the concentric
contraction phase of the movement. It is
not desirable to simply lean over the bar and to
drive the hips back in effort to extend the ROM
It is important to remain upright and to lead the
movement with the bands and not the elbows in
order to gain maximum stimulation of the triceps.
The upright posture will also allow for
greater stretch in the eccentric contraction
phase of the movement where great inroads can
be made to enhance muscle hypertrophy due to
the benefits attributed to eccentric contraction stimulation.

Summary of Correct
Exercise Execution
The rudiments of correct exercise
execution remain consistent with the
pronated-grip triceps pressdown exercise.
There is a strong penchant to
apply the onus of exertion of the grip
with the thumb and forefinger as opposed
to the pinkies. Thumb and forefinger
accentuation will emphasize
the anterior deltoid heads of the
shoulders. The pinkies accentuation
will allow for the impulses to travel up
the outside of the forearms and into
the region of the triceps brachii.

- Align beneath an overhead pulley station and assume the correct preparatory posture with a
shoulder width stance and the head held erect. Grasp a triceps pressdown (straight bar) in a supinated
(just inside shoulder width) grip; the just inside shoulder width hand displacement is suggested
so as to allow for a full ROM of the movement application.
- The body should be placed beneath the pulley and the elbows should be kept down and back
and in close to the body. This desired positioning of the elbows is to be maintained throughout
the entire execution of the exercise.
- Initiate the concentric contraction phase of the movement by utilizing elbow-joint extension to
lower the bar downward.
- Complete the concentric contraction phase of the movement by lowering the arms downward to
the fully-extended position.
- Initiate the eccentric contraction phase of the movement by raising the forearms upward.
- Remember to maintain the down, back and in positioning of the elbows.
- Complete the eccentric contraction phase of the movement by raising the bar to the desired
shoulder-height finish position.

Keys to the Lift
- Utilize light resistance and maintain proper form throughout the entire execution of the exercise.
- Maintain the desired erect position of the body and avoid the natural tendency to lean into the
movement during the lowering of the weight.
- Concentrate fully on impulsing strongly into the triceps and avoid the natural tendency of applying
a great deal of force with the shoulders.
- You will want to concentrate fully in order to provide for the desired fully-extended position of
the elbows during the completion of the concentric contraction.
- Avoid snapping-out at the completion of the concentric contraction phase,
- You will need to concentrate fully on maintaining the desired down back and in positioning of
the elbows during the raising of the bar during the completion of the eccentric contraction phase
of the movement