How to do a cable reverse grip triceps pushdown(sz-bar)

Setup:

1. Cable Machine & Attachment: Position the pulley on the high setting. Attach an SZ-curl bar (sometimes called an EZ-bar) to the high pulley.
2. Stance & Grip: Stand facing the machine, about a foot away from the stack. Grasp the SZ-curl bar with an underhand grip (palms facing up) at shoulder-width apart or slightly narrower.
3. Arm Position: Keep your elbows tucked into your sides, forearms pointing upwards, holding the bar.

The Lift:

1. Extend Arms Downward: Engage your triceps to extend your arms downwards until they're fully straight alongside your body. Your wrists should be in line with your forearms.
2. Peak Contraction: Pause briefly at the bottom of the movement, squeezing your triceps.
3. Controlled Return: Slowly return your arms to the starting position, resisting the pull of the cable.

Tips:

• Isolate the Triceps: Keep your upper arms stationary, focusing on contracting only the triceps muscle.
• Avoid Swinging: Don't use momentum to push the weight down. The movement should be controlled and deliberate.
• Forearm Position: Keep your forearms vertical throughout the exercise to emphasize the triceps.
• Grip Variation: If an SZ-curl bar is not available, you can use a straight bar or rope attachment.