'The basic pushdown has some of the same limitations with the physics of the movement,' says Cavaliere. He also notes it's a move based on momentum, which take away from the tricep exercise. This move however forces the forearm and the cable into a parallel position, meaning not a lot of resistance on tricep in peak contraction state.' 'In order to maximize the force applied to the muscle you are working you want to maintain a perpendicular line of force to the forearm. 'The rope pushaway fails to be as effective as a triceps exercise as possible due to an issue with the physics of the movement,' says Cavaliere. He also notes that this move is also referred to as the 'rotator cuff ripper'.

(However, if you make the modification of turning your hands outward and getting your chest back, you will get the external rotation you're after.) But the fact is, many of us don't perform it this way.' You're literally throwing the head of the humerus into the anterior shoulder capsule on descent of every rep. 'When you place your hands forward on the bench, as many of us do (including myself many years ago), this places your shoulder into a vulnerable position. 'It's simply the fact that while the exercise may be of good intention, execution is often bad,' says Cavaliere.

'Even though it’s not weighting the internal rotation, there are simply better ways to load elbow extension.' 'The position of the arm during the movement is the starting position for the Hawkins Kennedy impingement test.too much internal rotation,' says Cavaliere. While this move comes from Arnold's Encyclopedia of Bodybuilding, Cavaliere is not a fan. and good luck not hitting your head on the way up and down on every single repetition.' 'You literally have to get into internal rotation at the shoulder in order to place the dumbbell behind your head. 'Not only does it place your shoulder joint at increased risk of injury due to the weighted internal rotation that you must assume to get in position to do the move, but it also doesn’t give the triceps the best stretch possible,' says Cavaliere. You'll want to take some notes-and consider excising some movements from your typical workout routine. The moves are ranked according to three criteria: ability to create overload, if it hits the functions of the muscle in question, and if it's safe.

He breaks down the 16 exercises from least effective to most effective, categorizing them as Worst, Better, Better Still, Almost Best, and Best. He's previously ranked butt exercises, chest exercises, calf exercises and ab exercises. is back with another video from his recent popular series where he ranks exercises for specific body parts from worst to best. Athlean-X founder Jeff Cavaliere C.S.C.S.

Athlean x arms