How to do it
Drive the bar down in a smooth two-second tempo on every repetition.
- 1
Attach a straight bar to a high pulley and grab it with an underhand grip.
- 2
Stand with your feet shoulder-width apart, elbows close to your body.
- 3
Push the bar 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
Use an underhand grip to place more emphasis on the medial head of the triceps for balanced arm development.
Common mistakes
- ✕Letting the elbows drift forward
- ✕Leaning over the bar to add bodyweight
- ✕Curling the wrists upward as the bar descends