How to do it
Plant both feet flat on the floor to brace your body during each rep.
- 1
Lie on a flat bench with the cable machine set behind your head.
- 2
Grasp the rope attachment with both hands and extend your arms.
- 3
Keeping your elbows fixed, lower the rope towards your forehead by bending your elbows.
- 4
Extend your arms to return to the starting position.
Expert tip
Keep your upper arms perpendicular to the floor and move only your forearms to maintain constant tension on the triceps.
Common mistakes
- ✕Pulling the rope apart during the press
- ✕Bouncing into extension at the bottom
- ✕Hyperextending the wrists under the load