# Triceps Workout

## Tricep Pushdowns

- Setup: Attach rope or bar to high pulley, grip with overhand.
- Form: Stand upright, elbows at sides, core tight.
- Push: Extend arms down, squeeze triceps at bottom.
- Control: Slowly return to start, keep elbows still.
- Avoid: Flaring elbows, leaning forward, using momentum.

## Tricep Extensions

- Setup: Hold dumbbell or rope with both hands, arms overhead.
- Form: Keep elbows close to head, core tight.
- Extend: Lower weight behind head, then extend arms up.
- Control: Slowly lower weight back, avoid swinging.
- Avoid: Flared elbows, arching back, using momentum.

## Tricep Kickbacks

- Setup: Hold dumbbells, bend at hips, back flat, elbows at 90°.
- Form: Keep upper arms still, core engaged.
- Kickback: Extend arms fully, squeeze triceps at top.
- Control: Slowly return to 90° angle, avoid swinging.
- Avoid: Moving upper arms, using momentum, short range of motion.