Workout Tips

6 Big Finishers for Every Major Muscle Group

Finishing off your routine with moves that take you to the limit is the fast-track route to muscular growth.


Finisher for Triceps

Rope Pressdown 
(Continuous Rest-Pause Dropset)
Sets: 1 long set with 5-6 dropsets
Reps: failure
Rest: 25 seconds between dropsets

Attach a rope handle to an upper-pulley cable and grasp it with a neutral grip (palms facing each other). Stand erect, pinning your elbows to your sides for the duration of the move. Allow the handle to pull your forearms up to where they're just above parallel to the floor.

Squeeze your triceps to press your hands toward your thighs, turning your palms downward (pronation) to spread the handles apart at the bottom to further contract the muscles. When you can'’t do any more reps this way, simply keep your hands facing each other and perform as many reps as you can. Reduce the weight by just one plate and repeat. Continue this pattern of going to failure with pronation and then without, taking a short break and dropping the weight.