The triceps run along the back of the arm, opposite the biceps. They are primarily involved with extending your arm. The lat bar can be used to work these muscles, allowing for many triceps extension variations. Lat pulldowns, also called pushdowns, isolate the triceps, which makes for a more intense and efficient workout.
Basic Pulldown
Face the machine's pulley with feet shoulder with apart and knees slightly bent. Keep your back straight. Grab the lat bar with an overhand grip. Your hands should be shoulder width apart or narrower. Push down on the bar while keeping your elbows tucked in against your sides. Fully extend your arms. Raise the bar until your forearms are parallel to the floor. Repeat.
Heavy Pulldown
Face the machine's pulley with one foot in front of the other, front knee bent, back leg straight. Grab the bar with overhand grip, hands shoulder width apart or narrower. Pull down on the bar until your arms are fully extended. Raise the bar until your forearms are parallel to floor. Repeat. Because of the positioning of your feet and hips in this exercise, you will be able to pull more weight; be careful not to use your shoulders to assist.
Cable Incline
Lie on incline bench facing away from the pulley. The pulley should be set up to bring the bar from head height. Grab the bar in an overhand grip over your head with your hands narrower than shoulder width. Pull down to fully extend the arms while keeping your elbows tucked in and as steady as possible. Raise the bar to bring your forearms close to your upper arms. Repeat.
Cable Lying Incline
Lie flat on the bench with your head near the pulley. The pulley should be set up to bring the bar up from the floor. Grab the bar with an overhand grip, hands narrower than shoulder width apart. Extend bar overhead until arms are straight and perpendicular to the floor. Keep upper arms steady. Lower bar until forearms are parallel to floor. Repeat.
Kneeling Extension
Place a bench perpendicular to the pulley machine. Kneel between the bench and pulley machine, facing away from the pulley. Rest your forehead and the backs of your upper arms on the bench. Grab the bar in an overhand grip with hands narrower than shoulder width apart. Pull the bar to fully extend your arms while continuing to brace upper arms on the bench. Raise bar until forearms are perpendicular to the floor. Repeat.
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