Muscle Group: Triceps
Step 1: Attach a rope extension or a bar to a high cable pulley. Grip the rope/bar with an overhand grip. Place your hands and feet shoulder width apart. Position your forearms upwards and the wrist straight, in line with the arm. Slightly lean forward but keep your back stretched and firm.
Step 2: Using your elbows as the pivot point, pull the rope/bar down till you get maximum tricep contraction and arm gets straight. Tighten your abs and hip muscles to provide stability.
Step 3: Using the elbows as the pivot point, let your arm up slowly back to the starting position.
Step 2: Using your elbows as the pivot point, pull the rope/bar down till you get maximum tricep contraction and arm gets straight. Tighten your abs and hip muscles to provide stability.
Avoid this mistake: Keep the back straight and avoid and curve. Many people tend to bend their back unintentionally. This leads to lower back pain in the long run. Avoid this by deliberately locking your back in position and keeping your hip and core muscles (abs) tight.
Step 3: Using the elbows as the pivot point, let your arm up slowly back to the starting position.
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