Position

Stand facing a cable machine with your feet shoulder-width apart and hold a rope attachment with an overhand grip.

Movement

• Extend your arms overhead, keeping your elbows close to your head and your core engaged.
• Pause at the top of the movement, then return to the starting position under control.

Breathing

Inhale as you lower the rope and exhale as you push it down.

Tips

• Focus on using your triceps to push the rope down, rather than relying on momentum or other muscles for assistance.
• Avoid arching your back or using excessive momentum to push the rope down, as this can reduce the effectiveness of the exercise.
• Start with a light weight to ensure proper form and gradually increase the resistance as you build strength.