STRENGTH TRAINING

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Single-Cable Rope Power Overhead Skull Crushers

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Strengthen your triceps with this standing single-armed cable version of the skull crusher. Use power and speed as you mimic a baseball throw with a focus on your triceps.

Muscles Worked
Triceps

Starting Position
Attach a single-rope attachment to the highest setting on a cable machine system. Stand facing away from the cable machine and hold the handle of the rope attachment in one hand with your elbow bent so that your hand is at ear level next to your head. Stand with your legs in a staggered stance with your foot opposite the throwing hand in front of you (see Photo 1).

Exercise

  1. From the starting position, explosively push your hand forward and straighten your arm as if you are trying to throw the rope attachment in front of you like a baseball. Extend your arm until it is straight (see Photos 2 and 3).
  2. When your throwing arm is fully extended in front of you, reverse the motion and bring your arm back up to starting position, maintaining control as you go back (see Photo 4). Do 12 reps with one arm, then switch arms and do another 12 reps.
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.