Here I demonstrate the tricep pushdown variation that uses a pronated grip whilst targeting medial head. This movement is comfortable on the elbows and wrists while also allowing you to feel the muscle contract without the momentum of a rope push down.
This is a great exercise to do with clients if you're short on time, need a crazy pump and want to make sure you hit
ALL 3 bicep muscles: brachioradialis (reverse curl), brachii (regular curl) and brachialis (hammer curl). Starting with the hardest movement so it's done strictly, finishing with the easiest but it still feels hard as you're pumped and fatigued. Using a preacher bench makes it stricter. 10kg for 10 reps of each position. Add weight add reps. 15kg for 15 reps etc. Enjoy!!!