How to do it
Brace your abs and squeeze the rope ends apart at the bottom of each rep.
- 1
Attach a rope handle to a high pulley and grab it with both hands.
- 2
Stand with your feet shoulder-width apart, elbows close to your body.
- 3
Push the rope down until your arms are fully extended.
- 4
Pause at the bottom, then slowly return to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows pinned at your sides to ensure the triceps are doing the work, not your shoulders.
Common mistakes
- ✕Bending the wrists backward during extension
- ✕Leaning the torso forward over the rope
- ✕Letting the rope rebound past chin level