Grasp the rope with a neutral grip (palms facing in) and lean forward slightly by hinging at the hips. Initiate the movement by extending the elbows and flexing the triceps. Pull the rope downward until the elbows are almost locked out and then slowly lower under control back to the starting position. Repeat for the desired number of repetitions.

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.

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.