Equipment needed:
- Cable machine
- Rope handle
How to do:
- If the cable is adjustable, position it as far up as you can, if it’s a fixed cable, choose the upper attachment point.
- Next, add a rope attachment to the cable machine.
- Hold onto either end of the rope with your hands together.
- Pull down carefully to create tension in the cable.
- Position your elbows relatively tight to either side, bend your knees slightly and push out your bum a little.
- Whilst keeping your elbows tight to your sides, bring the ends of the rope towards your hips by just moving at the elbow, separating the ends of the rope as you do so.
- Push down until your arms are straight but not locked out.
- Now, whilst still only moving at the elbows allow your hands to come back up to the starting position.
- And repeat.
Top tips:
- Keeping your elbows still isolates the triceps.
- Pushing out your bum allows for a greater range of movement at the bottom of the rep as your hips are out the way.
- Using a rope allows your triceps to follow a more natural path.
- Allow a full range of motion.
- If your elbows are moving too much, the weight may be too heavy.
Blog by Alex Boardman – Personal Trainer (Boardman PT)