Rope Tricep Extension.

Make every rep count.

1. 01

   Set a rope attachment on a high pulley and stand facing the cable with feet about shoulder-width.

2. 02

   Grab the rope with a neutral grip (palms facing each other). Step back just enough to create tension, then hinge slightly at the hips with a tall chest.

3. 03

   Lock your upper arms to your sides and keep your shoulders down—only your forearms should move.

4. 04

   Press the rope down and slightly out by extending your elbows until you’re just short of locking out. Squeeze your triceps at the bottom.

5. 05

   Control the return as the rope comes back up until your elbows are bent and you feel a stretch—don’t let the weight pull you.

6. 06

   Repeat for your reps, keeping your torso steady (no swinging).