How to do it
Position your grounded knee directly under your hip.
- 1
Kneel down on one knee a few feet from the cable machine, with the pulley set low.
- 2
Grab the handle with the hand on the same side as the knee that's up.
- 3
Lean slightly forward, keep your elbow high and fixed.
- 4
Extend your arm to straighten it fully, focusing on the tricep contraction.
- 5
Slowly return to the starting position and repeat for the desired number of reps before switching arms.
Expert tip
Keep your upper arm stationary and focus on isolating the tricep muscle throughout the movement.
Common mistakes
- ✕Dropping the elbow below shoulder height
- ✕Rocking the torso forward during extension
- ✕Cocking the wrist backward during the press