What does it work?

Arms – Triceps

How To Do It

Step 1

Starting Position: Stand facing the cable machine. Position the cable attachment at a height above your head. Attach the handle or rope and grasp it firmly with the thumbs clasped around the handle or rope.

Position your feet hip-width apart or in a staggered-stance (walking) position. Brace your abdominal muscles to stabilize your spine. Keep your torso aligned vertically with the floor.

Pull your shoulder blades back and down. Slowly press the handles/rope down to the starting position where your elbows are aligned with the mid-point of your trunk, arms firmly by your sides and wrists in line with your forearms (neutral).

Maintain these engagements as well as the arm and wrist positions throughout the exercise.

Step 2

Exhale. Straighten your elbows, pressing the handle/rope down toward the floor in a slow and controlled manner. Maintain your torso, shoulder, arm and wrist position throughout the movement.

Step 3

Continue pressing until your elbows are straight but not locked. Pause briefly. Bend your elbows and return to start position in a slow and controlled manner. Stop the movement when the elbows begin to drift forward. Repeat.

Step 4

Exercise Variation: This exercise can also be performed unilaterally (one arm at a time).
While this exercise targets the triceps effectively, proper technique is important to emphasize these muscles. It is important to monitor the forward movement of your elbows as this recruits from your lats (back muscles) and reduces the emphasis on the triceps.

Alternative exercises

  • Overhead triceps extension
  • Cable triceps press down
  • EZ bar triceps press