- Reach up and grab the handles of the rope or bar that’s hanging overhead. Use an overhand grip. - Keep a slight bend in your knees, core engaged, chest upright, back flat. - Exhale as you slowly pull the handles down toward your hips, keeping elbows close to your body.

Attach a double rope handle to the highest notch on the cable machine. Then, stand with one foot forward for balance and grip the rope handles while tucking in your arms to your sides. Now, push the rope down by extending your triceps and hold for 2 seconds. Do not lock out your elbows. Exhale during this portion of the exercise.

Pin your elbows to your sides and tighten your core. Flex your triceps to push the rope down. Spread the ends of the rope (by moving them away from each other) as your elbows reach full extension. Flex your triceps forcefully and then slowly release the contraction while ensuring that your elbows don’t drift forward.