How to do it
Spread your feet wide enough to resist the cable's sideways pull.
- 1
Stand next to the cable machine with the rope attachment set at the lower level.
- 2
Bend forward at the hips, keeping your back straight and grab the rope with one hand.
- 3
Keep your working elbow close to your body and push the rope back until your arm is fully extended.
- 4
Hold the contraction briefly, then slowly return to the starting position.
- 5
Perform all the reps on one side before switching to the other arm.
Expert tip
Maintain a flat back and engaged core to prevent any unnecessary strain on your lower back. The focus should be on triceps contraction.
Common mistakes
- ✕Letting the working elbow drift outward
- ✕Rotating the shoulders during the push-back
- ✕Snapping the rope back with a jerky tempo