Setup
Attach a rope handle to a low cable pulley and face away from the machine. Grab the rope with both hands, step forward to create tension, and position your hands behind your head with elbows bent and pointing forward.
How to do it
- Keep your elbows stationary and pointing straight ahead throughout the movement
- Extend your arms overhead until they're fully straight, focusing on contracting your triceps
- Lower the rope back down with control until you feel a deep stretch in your triceps
- Maintain a stable core and avoid arching your lower back as you press upward
- Step far enough forward so the weight doesn't rest between reps
Watch out for
- ✗Allowing the elbows to flare out to the sides instead of staying parallel and forward
- ✗Leaning forward or backward excessively rather than maintaining an upright torso
- ✗Using momentum by bouncing at the bottom instead of performing smooth controlled repetitions