Using the double-rope attachment, face the cable column with your feet together, knees slightly bent, a natural arch in your lower back, and your shoulders back and down. Press the rope down so that your arms begin straight with your hands separated as much as possible. Allow a slight bend in your wrists in this position (A).
Keeping your shoulders anchored down, slowly bend your elbows, keeping your upper arms perpendicular to the floor (B). EASY
Pause with your elbows bent and forearms just above parallel to the floor.
Activate your triceps to press the rope down to the starting position with your hands separated (A). HARD
Why It’s Perfect for You
This is a great alternative to the previous movement, the Overhead Rope Extension. This movement has less time under tension but allows for greater attention on the upper region of your triceps. This option is great if you don’t love the staggered stance or overhead position of the Overhead Rope Extension or if you have any shoulder issues.