Similar to my hamstrings before quads post, pretty much all of the same principles. The only difference is that I like the single set of higher reps here prior to the pushdowns.
1. Start with your curl variation for the day. This gets the elbows warm and gets some blood into the overall area to start, which serves as sort of "lube" for the elbow joint
2. Add in a higher rep set of curls/elbow flexion to finish off that work.
Doesn't have to be to failure but a nice set of 12-15 reps prior to the triceps work for a little extra pump to provide some cushion for the elbow helps nicely.
3. Opt for banded triceps pushdowns until your cranky elbows are feeling ok again (and still, this is a great triceps builder so you can run it as long as you want)
I know some dork is going to say "but wouldn't using a cable be the same if the moment arm to the elbow is super short when the elbow is flexed?" eg an ascending resistance profile
No, it's absolutely not the same and anyone who has cranky elbows will attest to that. As soon as the load comes off the stack even light loads can make inflamed elbows scream. The band has a far more dramatic ascending RP compared to ANY setup you can do with a cable. So even heavy band tension when the band is stretched will feel fine on the elbows at the start of the motion. And anyone who has done these will attest to that.
