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Cable attachments are used with cable machines or any compatible lat pull-down machine to perform exercises geared towards sculpting the triceps. One such attachment is the straight bar, which is used with palms facing the floor. As opposed to the tricep rope and the V-bar, a straight bar is most preferable if you would like to lift heavier weights when performing cable press downs or pull downs. You can move a lot more weight with a straight bar and in turn, add mass to your triceps a lot more quickly, if that is your goal.
Straight bars are lightweight and usually made of chrome-plated metal. They can be purchased in fitness equipment stores and online for $15 and up. The normal length is 20" and they usually weigh only 5 lbs. They are normally found in health clubs and gyms but you may also purchase your own straight bar for home use. Straight bars are designed for tricep press downs, seated cable rows, and upright rows.
Straight Bar Press Down
The straight bar recruits more muscle fibers during workouts. Doing press downs with a straight bar is effective for building muscle mass but if you would simply like to gain strength and work your triceps with stronger resistance, you may do lighter weights with more reps.
To do a straight bar press down, start by facing the cable machine and the straight bar attachment on a high pulley. Bend the knees slightly and lean forward at the waist. With your palms down and wrists flat, grasp the bar in a shoulder-width grip. Your elbows must be at an angle of less than 90 degrees in starting position. They must be kept close to your body while you are performing the repetitions.
The next thing you need to do is straighten your arms as you press the bats down. Exhale while you do so. As your elbows reach full extension, squeeze the triceps and contract your abdomen. Keep your back upright. Slowly return to starting position and repeat the exercise. A wider grip is recommended so you would need to exert greater force.
Straight Bar Cable Rows
You may also perform cable rows using a straight bar for a more well-rounded exercise program. This exercise develops the biceps and strengthens the back. Start by sitting on a seated cable row machine, facing the cable stack, with your feet positioned securely. Reaching forward, grab the straight bar a shoulder-width apart. Pull the bar toward your lower chest while your upper body leans back slightly. Keep your back straight.
Straight Bar vs. Tricep Rope
Using either the straight bar or the tricep rope can effectively build tricep muscles. Performing cable attachment exercises improves the size and strength of the muscle group, resulting in well-toned arms. It would be ideal to make both a part of your program, using the straight bar and the tricep rope alternately. As with any exercise, applying variations allows the continuous growth of your arms and keeps the muscles from adapting to resistance.