This exercise targets the often neglected long head of the triceps, ensuring balanced arm development.
- +Isolates the triceps effectively
- +Can adjust weight easily
- +Less strain on elbows than free weights
- –Can strain wrists if done improperly
- –Requires good form to isolate triceps
This exercise targets:
–
Triceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set a cable at low pulley and attach a rope. Choose a light-to-moderate weight
- Face away from the stack. Grab the rope with neutral grip and step forward
- Stagger your stance, brace your core, and keep a neutral spine
- Bring hands overhead, elbows close to your head, upper arms fixed and angled slightly forward
- Extend your elbows to straighten your arms, spreading the rope ends at the top
- Squeeze the triceps, then slowly bend elbows to lower until you feel a deep stretch
- Breathe out on extension, in on the return. Control every rep
- Avoid flaring elbows, arching your back, or using momentum