Training

7 Colossal Cable Moves

Seven exercises Big Ramy used to trigger impressive gains in size and detail.

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5: V-HANDLE PUSHDOWN

TARGETS: LATERAL (OUTER) TRICEPS HEAD

Stand in front of a high pulley cable and grasp an angled close-grip attachment with an overhand grip. With your knees loose, lean forward slightly at the waist and position your elbows close to your sides while bringing your forearms parallel to the floor to begin. Flex your triceps and press the bar downward until your elbows are fully extended. Flex your triceps and hold for a one count before returning to the start position, stopping just before the weight stack touches down.

RAMY’S TIP

Don’t rock your body into the rep as you’re pushing down to gain additional leverage—keep your torso still to put the most tension possible on the triceps.

6: REVERSE-GRIP PUSHDOWN

TARGETS MEDIAL (INNER) TRICEPS HEAD

Stand in front of a high pulley cable and grasp the straight-bar attachment with an underhand, supinated grip. With your legs slightly bent, lean forward slightly at the waist and position your elbows close to your sides while bringing your lower arms parallel to the floor. Flex your triceps and press the bar down toward the floor until your arms are fully extended. Squeeze your tri’s and hold for a brief count before returning to the start position. 

RAMY'S TIP

Reverse-grip pushdowns hit the medial triceps head (the one you see on the inside of your arm when it’s at your side), which tends to be harder to activate. For balanced development, you should include a reverse-grip move in every triceps workout. 

 

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