Cable Reverse Grip Triceps Pushdown (SZ-bar) (with Arm Blaster)

The Cable Reverse Grip Triceps Pushdown (SZ-bar) with arm blaster is an effective exercise that primarily targets the triceps, but also engages the shoulders and chest muscles. By using a reverse grip, with the palms facing up, this exercise places more emphasis on the outer head of the triceps, helping to develop strength and definition. To perform this exercise, you will need a cable machine with a SZ-bar attachment and an arm blaster. The SZ-bar attachment allows you to grip the bar with a close, neutral grip, while the arm blaster helps isolate the triceps by controlling the movement of the upper arms. The Cable Reverse Grip Triceps Pushdown (SZ-bar) with arm blaster starts with standing upright, gripping the SZ-bar with an underhand, shoulder-width grip. Attach the arm blaster to your upper arms, ensuring it is secure. Position yourself in front of the cable machine with the cable set at a height above your head. With your elbows close to your sides, exhale and push the bar downward, extending your elbows until your arms are fully extended. Hold the contracted position for a brief moment, squeezing the triceps muscles, before slowly returning the bar to the starting position. It is important to maintain proper form during the exercise by keeping your back straight, shoulders down and relaxed, and focusing on the movement solely in your triceps. Control the weight and avoid using momentum to maximize the effectiveness of the exercise. Incorporating the Cable Reverse Grip Triceps Pushdown (SZ-bar) with arm blaster into your workout routine can help strengthen and shape your triceps, enhancing overall arm definition and improving upper body strength. Remember to always start with a weight that allows you to maintain proper form and gradually increase the resistance as you progress to challenge your muscles.

Instructions

• Attach a SZ-bar attachment to a high cable pulley machine.
• Stand facing the cable machine with your feet shoulder-width apart.
• Grip the bar with your palms facing up (reverse grip) and hands shoulder-width apart.
• Place your elbows close to your body. This is your starting position.
• Keeping your upper arms stationary, exhale and extend your forearms down while contracting your triceps. Your hands should end up near your thighs.
• Inhale and slowly return to the starting position, resisting the weight's pull.
• Repeat for the desired number of reps.
• Remember to keep your core engaged and maintain proper posture throughout the exercise.
• If using an arm blaster, wear it as instructed to isolate the triceps muscles further.

Tips & Tricks

• Focus on maintaining proper form throughout the exercise.
• Incorporate a variety of grips when performing the cable reverse grip triceps pushdown to target different areas of the triceps muscles.
• Ensure that your elbows stay close to your sides and only your forearms move during the exercise.
• Gradually increase the weight you use for this exercise over time to continue challenging your muscles and promoting growth.
• Control the movement by slowly lowering the weight back to the starting position.
• Engage your core by maintaining a stable and upright posture during the exercise.
• Try incorporating supersets or drop sets into your routine to increase the intensity and challenge your triceps muscles even more.
• Pay attention to your breathing, exhaling as you push the bar down and inhaling as you release.
• Don't rely solely on the arm blaster for support; focus on actively engaging your triceps throughout the entire movement.
• Make sure to warm up properly before attempting this exercise.