How to do it
Squeeze hard for a one-count pause at the bottom of each repetition.
- 1
Attach an SZ-bar to a high pulley and grab it with an underhand grip (palms facing up).
- 2
Stand upright with a slight forward lean and keep your elbows close to your body.
- 3
Push the bar down until your arms are fully extended, focusing on contracting your triceps.
- 4
Slowly return to the starting position while controlling the weight.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows pinned to your sides to isolate the triceps effectively and prevent using momentum.
Common mistakes
- ✕Hyperextending the wrists on each rep
- ✕Swaying the torso forward to move the weight
- ✕Letting the bar snap back up quickly