I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.
Standing in front of the machine with your hand on the bar with a pronated grip. Your elbows are along of your body. Your arm must be do a « L » :
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Inhale and make an extension of your arms making sure not to spread your elbows of your body.
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Exhale at the end of the movement
This exercise works triceps and anconeus muscles.
Variants
- You can use a rope to work more intensely the lateral head of the triceps.
- You can also do this exercice with a supinated grip to work the medial head of the triceps.
- You can have an isometric contraction by hold the extension for one or two seconds at the end of the movement to feel the effort.
If you use a heavy weight, bend a little bit forward to have a better stability .
This exercice can be done by beginners to have enough strength to do more complex movement after.
Variant: back in front of the machine
This variant allow to feel more the effort of the lateral head of triceps.
-Steph