Setup & Positioning
"Attach a straight bar, EZ bar, or rope to a high cable pulley. Stand facing the machine with your feet about hip-width apart. Grip the handle with your palms facing down (for bar) or neutral (for rope). Keep your elbows tucked into your sides, shoulders down, and core engaged."
Key point: “Your elbows are the hinge—everything else stays still.”
Execution
- Start with the bar or rope at about chest height, elbows bent.
- Push the handle down by extending your elbows until your arms are fully straight.
- Squeeze your triceps at the bottom for 1–2 seconds.
- Slowly return to the starting position, keeping control.
Where You Should Feel It
- Triceps working through the full range
- Light tension in forearms for grip
- Core engaged to keep your body stable
Where You Shouldn’t Feel It
- Lower back from leaning forward excessively
- Shoulders from raising or rolling forward
- Wrist pain from over-flexing or extending
Breathing
"Exhale as you push down, inhale as you return to start."
Common Mistakes to Avoid
- Flaring elbows outward – Keep them tight to your sides.
- Using your shoulders to start the movement – This is elbow extension only.
- Leaning forward too much – A slight lean is fine, but don’t hunch.
- Letting the weight pull you up quickly – Control the return for more results.
