Hitch Fit Living Magazine Volume 2 - September/October 2015 | Page 53

2. Rope Triceps Pushdown
a. Position- Standing with the rope attachment on a high cable pulley system, bring the upper arms
close to your body and perpendicular to the floor. The forearms should be pointing up towards the
pulley as they hold the rope with the palms facing each other. This is your starting position. Using the
triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of
the movement the arms are fully extended and perpendicular to the floor. The upper arms should
always remain stationary next to your torso and only the forearms should move. As you pull down
extend your wrists outward to fully engage your triceps. Repeat this motion for the recommended
amount of repetitions.
b. Recommended Repetition- I would recommend doing 4-5 sets with a weight that is challenging
to get 12 - 15 reps.

3. Reverse Grip Barbell Curls
a. Position- Stand up with your torso upright while holding a barbell at shoulder width with
the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This
will be your starting position. While holding the upper arms stationary, curl the weights while
contracting the biceps. Only the forearms should move. Continue the movement until your biceps
are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as
you squeeze the muscle. Repeat this motion for the recommended amount of repetitions.
b. Recommended Repetition- I would recommend doing 3-4 sets with a weight that is
challenging for 10-12 reps