Combine the face pull, triceps extension and straight-arm pulldown into one set when you're pressed for time or looking for a new challenge. Here's how.
This tri-set uses rope handles attached at the top of a cable column (above your head). Do these exercises back-to-back:
A – Rope Face Pull
B – Rope Triceps Extension
C – Compound Straight-Arm Pulldown
Instead of performing the rope triceps extension, you can perform overhead rope triceps extensions (facing away from the cable column). Also, instead of doing the compound straight-arm pulldown, you can substitute straight-arm pulldowns with a rotation.
Charles Poliquin invented this glute tri-set for alpine skiers, but it works great for bodybuilding purposes, too. It's also a good routine if you're an ass model, but there aren't too many of those around.
Fight perma-slouch by moving your thoracic spine into extension. Hang out in one spot for as long as you feel a stretch. As you feel it fade, shift the roller down your spine.