How to do it
Keep your wrists neutral as you extend your arms backward.
- 1
Stand facing the cable machine with the rope attachment at the lower setting.
- 2
Bend at the hips to a 45-degree angle, keeping your back straight.
- 3
Grasp the rope with both hands using a neutral grip.
- 4
Keep your elbows close to your body and extend your arms back until they are straight.
- 5
Pause and squeeze your triceps, then slowly return to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Ensure your movements are slow and controlled, focusing on the triceps contraction without swinging the rope.
Common mistakes
- ✕Letting the elbows drift away from the torso
- ✕Standing upright instead of hinging forward
- ✕Rounding the lower back during the hinge