How to do it
Pin your shoulder blades flat against the incline bench the whole set.
- 1
Attach a rope to the low pulley of a cable machine and set an incline bench facing away from it.
- 2
Lie on the bench and grasp the rope with both hands.
- 3
Start with your hands behind your head, elbows bent.
- 4
Extend your arms to lift the rope overhead.
- 5
Return to the starting position with a controlled motion.
- 6
Repeat for the desired number of repetitions.
Expert tip
Control the movement throughout the exercise to maintain tension on the triceps.
Common mistakes
- ✕Flaring the elbows wide during extension
- ✕Lifting the head off the bench
- ✕Stopping short of full lockout at the top