反握钢缆三头肌下压 – 直杆

A variation of the classic triceps pushdown using a reverse grip (supinated) on a straight bar. This grip increases long head activation and range of motion.

Instructions:

• Stand tall in front of the cable machine, pulley set high.

• Grab the straight bar with both hands using an underhand (supinated) grip, palms facing up.

• Keep your elbows close to your sides and tucked in.

• Extend your arms by pushing the bar down until your elbows are fully locked.

• Slowly return to the starting position while keeping tension on the triceps.

Common mistakes:

• Letting the elbows move forward

• Arching your back or leaning too far

• Using momentum instead of strict control

• Gripping the bar too wide