How to do it
Grip the rope ends firmly and spread them apart at lockout.
- 1
Attach a rope to the high pulley of a cable machine.
- 2
Grasp the rope with both hands and face away from the machine.
- 3
Lean forward slightly and extend your arms overhead.
- 4
Keeping your elbows fixed, bend your arms to lower the rope behind your head.
- 5
Extend your arms to return to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Keep your core engaged and avoid using momentum to ensure the triceps are doing the work.
Common mistakes
- ✕Flaring the elbows outward on extension
- ✕Flexing the wrists during the press
- ✕Dropping the head forward during reps