This exercise hits the extreme contracted position of the triceps (with the arms behind the back) with a unique movement. Moving the cable behind your back produces an angle of pull completely different from any tricep exercise you’ve ever done.
How to incorporate this exercise into your workouts:
This exercise is a light finishing movement and should be done near or at the end of a triceps workout.
1. Problems getting into position
The key to getting the cable behind your back is in the spin. As you are turning the opposite way from the handle, keep the handle high and imagine somebody is trying to force your arm behind your back. You will look as though you are trying to scratch an itch high up in your middle back.
2. Not squeezing the muscle
This is a common problem with pushdowns. The value of this exercise lies mainly in the contraction. Your arm forced behind your back coupled with the angle of pull yields a unique stress on the triceps. Take full advantage of it by squeezing the muscle hard for a few seconds at the bottom.
1. Extend your wrist at the bottom
As you near the bottom lockout position, extend your wrist back as though doing a reverse wrist curl. This will give you an extra little squeeze of contraction.