头顶绳索三头肌下压

A two-arm triceps isolation movement using a rope on a low pulley. Performed overhead, it places maximum stretch on the long head of the triceps.

💡 Instructions:

• Attach a rope to the low pulley of a cable machine.

• Grab the rope with both hands and turn your back to the machine.

• Bring your hands behind your head, elbows pointing forward and tight.

• Extend your arms by pushing the rope upward until they are fully straight.

• Slowly return to the starting position, maintaining control.

⚠️ Common mistakes:

• Letting elbows flare out

• Arching the lower back excessively

• Not fully extending the arms

• Using too much weight and losing form