Ian Spanier / M + F Magazine
We're not going to pretend we're pulling a bench on a pulley, putting the cable low, and putting a bar on, that's not a pain – but, man, it's worth it.
Compared to a standard barbell that is heavy on the ground and lighter when your arms are locked out, a cable – like your wife if you forget your anniversary – creates more tension.
This means that you can accumulate more muscle damage for more growth over time.
According to Mike Hanley, owner of Hanley Strength Systems in New Jersey (hanleystrength.com), you can also lift the weight with a backward grip, with the palms facing your head.
How it goes:
Attach an EZ pole mount to a low pulley. Slide a flat bench lengthwise into the station with one end a few feet from the weight block. Sit back on the bench and grasp the outside of the bar with a handle. Start with your arms outstretched and the bar directly above the crown of your head. Lower the controlled weight through the negative until the bar touches the top of your head, then pull your triceps together to stretch your arms back to the starting position. Keep your upper arms steady and don't let your elbows pop out. Start with 2 sets of 12 reps.