An isolation exercise that targets the triceps through controlled downward pulling movements using a cable machine.
Stand facing the cable machine with feet shoulder-width apart. Grip the cable attachment with palms facing down, keeping elbows close to your sides. Pull the cable down by extending your elbows until arms are fully extended, then return to the starting position with controlled movement.
Stand facing the cable machine with feet shoulder-width apart, grip the cable attachment with palms facing down, and keep elbows close to your sides.
Return to the starting position with elbows bent and cable attachment at chest level, maintaining the same grip and body position.
Keep your core tight, maintain upright posture, keep elbows close to sides, extend through your elbows, control the movement
Moving elbows away from sides, using momentum, not maintaining proper posture, allowing wrists to bend, swinging the cable
Increase weight gradually, try different grip attachments, perform single-arm variations, add pause reps at the bottom position.
Use lighter weight, perform with resistance bands, try seated version for better stability, or use a machine variation.
Maintain proper form to avoid elbow strain. Stop if you experience pain in elbows, wrists, or shoulders. Keep the movement controlled throughout the exercise.