A triceps isolation exercise performed with a cable machine, keeping constant tension throughout the movement.
- +Provides continuous resistance for better muscle activation
- +Less strain on joints compared to free weights
- +Allows for a full range of motion to maximize triceps engagement
- –Poor posture can lead to excessive shoulder involvement
- –Requires core stability to prevent lower back strain
This exercise targets:
–
Triceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set a low cable with a rope attachment; pick a light–moderate weight
- Face away from the stack, grab rope neutral grip, step forward into a staggered stance
- Raise hands overhead; hinge slightly forward; brace core and glutes
- Elbows tucked near ears; upper arms stay still throughout
- Start with rope behind head (elbows bent), then extend elbows to press up
- Spread the rope ends at the top and squeeze the triceps
- Lower slowly to a deep stretch without flaring elbows or shrugging
- Breathe: exhale on the press up, inhale on the way down; avoid arching your low back