An isolation exercise that targets the triceps using a cable machine with rope attachment, providing constant tension throughout the movement range.
Stand facing the cable machine with rope attachment at chest height. Grasp the rope with both hands, keeping elbows close to your sides. Extend your arms downward, separating the rope ends at the bottom of the movement. Return to starting position with control.
Stand facing the cable machine with rope attachment at chest height, elbows bent and close to your sides, hands grasping the rope.
Arms fully extended downward with rope ends separated, maintaining proper form and control.
Keep elbows stationary, extend with control, separate rope ends, feel tricep contraction
Moving elbows, using momentum, incomplete extension, poor rope separation
Increase weight, add tempo changes, try single-arm variations, or perform more reps.
Use lighter weight, focus on form, reduce range of motion, or use different grip.
Maintain proper form to avoid elbow strain. Stop if you experience pain in elbows, wrists, or shoulders. Keep your core engaged and avoid swinging.