Tricep pushdowns are one of the best exercises for building the back of the arm. EMG tests show that rope pushdowns are effective in both peak and mean score readings. Researchers have found that cable pushdowns actually activated the lateral head of the triceps greater than skull crushers or kickbacks. Here's how make them even better.
Add three isometric holds (3-4 seconds each) to the set, which increases time under tension and increases your ability to achieve a mind-muscle connection during the holds.
Don't be fooled by the simplicity of this pushdown variation. It'll make a huge impact. Just make it the last exercise in your triceps training routine.
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