3 Form not following function
On , thankfully rare , occasions we see exercises in which form does not really follow function , and these movements are of limited benefit . One example is the one-armed , reverse grip , cable pulldowns for triceps . This exercise is sometimes championed by trainers who maintain that it isolates the medial head of the triceps . There are quite a few issues with this exercise as a strength or size builder ( indeed , the terms ‘ one-armed ’, ‘ reverse grip ’ and ‘ cable ’ tend not to be used often in relation to mass or strength building exercises in general ), but here we ’ ll focus on the concept of form following function . In the case of this particular exercise , it ’ s the use of a reverse grip which raises questions .
We know that in order to stimulate size or strength adaptation in a muscle , we have to contract as much of the muscle as possible by as much as possible . We have to contract it against serious force . If we don ’ t , there is no physical need for the muscle to become bigger or stronger , so it won ’ t bother adapting .
Now , in our daily lives , whenever we contract our triceps maximally ( pushing a tree over , pressing ourselves up off the ground , throwing a rock or a javelin ) our palms are either facing away from us , or into the midline . It ’ s difficult to think of a single movement that will maximally contract the triceps against force , where our palms are facing us , as they do in the one-armed , reverse grip triceps pushdown . That ’ s because our wrists have evolved to be able to withstand stress from a heavy load in the hand only when our hands face away from us or into the midline .
Our wrists can ’ t handle a large load when they ’ re turned towards us during a triceps exercise – the top of the wrist becomes a weak point , unable to protect itself from stress and pain , and too weak to transfer to
In the one-armed , reverse grip , cable pulldowns for triceps , form does not follow function
the working triceps the resistance that the triceps would otherwise be able to contract against . It can also be a struggle to hold a bar tight when the bar is trying to escape through your fingers , as it would during this exercise , as opposed to pushing in against the back of your hand .
So , why would anyone hoping to build triceps size or strength do a movement which actually introduces a weak point , thereby limiting the amount of force the target muscles can generate ?
The form of the one-armed , reverse grip , cable pulldown simply does not allow us to contract our triceps with a sufficiently heavy weight in our hands to stimulate a strength and / or size adaptation . The best size and strength builders for triceps remain dips and closegrip bench press , because they work triceps in unison and maximally , without introducing a weak point in the exercise . Incidentally , other questions one might ask about the onearmed , reverse-grip cable triceps pushdown , is whether the reverse hand position really
On , thankfully rare , occasions we see exercises in which form does not really follow function , and these movements are of limited benefit .
allows isolation of the medial head of the triceps – and even if it does , whether it ’ s worth working a portion of one triceps one arm at a time at a weight that ’ s not as heavy as the triceps can carry . But I digress , so let ’ s get back to form and function . Some other points to remember :
• It ’ s not uncommon ( especially among impatient young males ) for people to tweak an exercise so much that it ceases being effective in terms of a ‘ form follows function ’ formula . Obviously , every exercise does something , but to get the best results , it ’ s important to ensure that the right muscles are remaining targeted and are working as hard as they can .
• There ’ s not much point in form following function if the form is no good . A biceps curl is great , but if you swing the weights too much , the form of the exercise isn ’ t following the function of the biceps as much as it should .
• Exercises exist in which , despite form following function , the movement may not be advisable for other reasons , depending on the individual .
Tony Podpera is a Canberra-based fitness instructor . He began bodybuilding in the early 1980s and has advised clients on weight training and strength and conditioning issues for over 25 years . Tony ’ s approach is based on old-school gym philosophy supplemented with the latest scientific research and with a bit of critical thinking thrown in .
14 | NETWORK SPRING 2018