A superset component exercise targeting the triceps using a rope attachment on a cable machine, designed to be performed in sequence with another exercise.
Stand facing the cable machine with rope attachment at shoulder height. Grasp the rope with palms facing down. Keep elbows close to sides and extend arms down, squeezing triceps at the bottom. Slowly return to starting position. Perform immediately after the previous exercise in the superset.
Stand facing the cable machine with feet shoulder-width apart. Grasp the rope attachment with palms facing down, elbows close to sides, and arms bent at 90 degrees.
Return to starting position with arms bent at 90 degrees, maintaining control throughout the movement.
Keep elbows close to sides, squeeze triceps at bottom, control the return, maintain upright posture, transition quickly from previous exercise
Moving elbows away from sides, not controlling the return, arching back, taking too long between superset exercises
Increase weight, perform single-arm variations, add tempo variations, or extend the superset to include more exercises.
Decrease weight, perform with both hands on one rope, or use a straight bar attachment instead.
Maintain proper form to avoid elbow strain. Keep core engaged to prevent lower back arching. Stop if you experience pain in elbows or wrists. Ensure proper rest between superset rounds.