Setup
Stand facing a cable machine with the rope or bar attachment set at upper chest height. Grab the attachment with an overhand grip, tuck your elbows tight to your sides, and position your forearms parallel to the floor.
How to do it
- Drive the attachment straight down by extending your elbows while keeping your upper arms completely still.
- Squeeze your triceps hard at the bottom position with arms fully straight.
- Control the weight back up until your forearms return to parallel with the floor.
- Keep your elbows pinned to your sides throughout the entire movement.
- Maintain an upright torso with a slight forward lean from the hips.
Watch out for
- ✗Allowing the elbows to drift forward or flare out to the sides, which reduces tricep activation.
- ✗Using momentum by rocking the torso back and forth instead of isolating the triceps.
- ✗Stopping short of full elbow extension at the bottom, missing peak contraction.