Another great classic after work with the high pulley, this basic movement addresses more to the body-builders who seek to take volume, and is carried out rather with heavy loads.

Position of the body :

Slept on a Bench, feet on this one (more ergonomic for the back) or on the ground (more stability).

Position of the hands :

Overhand grip. The inches can be in front of (more strength) or behind (more stability) the bar. Curved grips (as on a EZ bar) are more ergonomic and requests the Triceps brachii, lateral head.

Movement :

To inspire during the downward phase and to endeavor to retain the load. When the hands stop on the level of the forehead, the work concerns more the Triceps brachii, lateral head and the Triceps brachii, medial head, if they go down behind the head, the Triceps brachii, long head intervenes more.
To expire in a more dynamic ascending phase, without drawing aside the elbows too much. Not to tighten the arms at the end of the movement makes it possible to maintain the tension on the muscles and of sparing the elbow joint.

Photos