绳索单臂下压动作要领 —》我雷锋 我翻译
Set up for the one arm tricep extension by attaching a single grip handle to a high pulley cable and selecting the weight you want to use on the stack.
Stand facing the machine and grasp the handle with an overhand (palms facing down) grip.
Pull your elbow down and keep it tucked in at your wide. You can use your free arm for support.
Keeping your body fixed, slowly extend the arm as far as possible.
Pause and squeeze the tricep muscle, and then slowly lower the weight.
Repeat this motion for desired reps, and then repeat for the right arm.
All of your body should remain still throughout the movement and your elbow should remain tucked in at your side. Do not move your elbow at all!
Squeeze the tricep for a count of 2 at the top of the movement for added intensity.