wellnesswaves.me If you aim to promote the growth of your arm muscles, we have something to tell you: you need to include the triceps pulley in your training plan. This is because it is an exercise that acts in developing the muscles of the back region of the arm, making it more defined, and consequently, without sagging.
Although very widely used in bodybuilding, the triceps pulley raises many questions, mainly by beginners whose training level can be classified as beginner, intermediate, or advanced.
Want to have stronger, more defined arms? Stay with us to understand everything about the exercise!
What is triceps pulley?
You’ve probably already seen someone doing triceps curls on the pulley, and it should even be one of the exercises in your training plan , right? This is a movement that can be performed using a bar or a rope, working various muscles of the posterior part of the arm: this is an exercise for the back.
But, really, what is a triceps pulley? It is also known as the triceps pulley and refers to a bodybuilding workout whose goal is to develop the complete muscles of the rear of the arm, according to physical education expert Ali, who graduated from Dow University.
Unlike some exercises done with free weights to work the triceps, such as, for example, French curls and forehead curls, which require more body awareness and coordination, the triceps pulley is a safe option for those just starting out in bodybuilding, suitable for all practitioners.
Why is it important to train the triceps?
It is necessary to train the entire body within a bodybuilding training schedule , that is, the lower and upper limbs. Did you know that the triceps are one of the muscles in the human body that should not be overlooked when it comes to training?
Generally, people train the triceps for aesthetic reasons, and, in fact, it is an extremely important exercise to improve the movement of the arms, leaving them ready for routine activities and, of course, to improve performance in others. exercises.
What are the advantages of training triceps on the pulley?
Above we explained why it is important to train the triceps, one of the benefits when exercising on the pulley. Furthermore, many other benefits can be acquired by the practitioner, check out the list we selected for you:
- Ensures muscle strengthening ;
- Promotes muscle mass gain ;
- Helps improve elbow extension;
- Helps with the performance of other sports;
- Reduces the risk of injury in other exercises;
- Improves functional strength, such as pushing and lifting your arms;
- And much more!
The physical education professional comments that, among the many advantages of triceps on the pulley, it is possible to list the greatest emphasis on the muscles worked. “Allows greater amplitude, requiring greater muscular effort and greater exercise effectiveness!”
What are the most common exercise mistakes?
As important as having your triceps on the pulley in your training plan, you need to be aware of mistakes when doing the exercise. After all, what’s the point of holding a good load and doing everything wrong, right? In addition to not achieving the benefits mentioned above, you could get injured.
Ali comments that among so many mistakes, one of the most common is not stabilizing the elbows correctly when doing the exercise, which is harmful to muscular health, as it reduces the amplitude and activation of the muscles. “It is also common not to fully extend the elbows, reducing muscular effort.”
Below, we list some other mistakes that can be avoided when doing the exercise:
- Do not keep your elbows close to your body;
- Avoid moving your elbows or hips;
- When doing the exercise, keep your back straight;
- Never use loads that you cannot handle or that force your muscles too much;
- No turning your wrists, okay? Remember to keep them stable while running.
When in doubt about how to do it correctly or what not to do, contact your gym’s physical education professional for more information.
How to do triceps on the pulley?
The triceps pulley can be done with different accessories, such as bars or ropes. Regardless of which option you choose when doing the exercise, it’s important to learn how to do it correctly, right? This way, it will be even easier to achieve the desired results.
To help you, Ali has put together a step-by-step guide so you don’t make mistakes again. Check out:
- First, adjust the rope or bar on the pulley;
- Then, hold it with both hands, keeping your elbows aligned and close to your body, but not supported;
- Extend your arms downwards, keeping your elbows stabilized, until you extend them completely;
- Return to the starting position in a controlled manner and repeat the movement again.
Regarding the number of sets and repetitions, contact a physical education professional for more information, as this is linked to the training plan set up by the teacher. Good training!
