This variation isolates the triceps using a lying position and constant cable tension for maximum control.
Instructions
- Lie face up on a seated row bench or flat bench with a rope attached to a low pulley. Your head should be nearest the pulley.
- Grasp the rope with a neutral grip, palms facing each other.
- Bend your elbows to 90 degrees, keeping your upper arms pointed straight up and close to your ears.
- Extend your forearms vertically to straighten your arms, contracting your triceps at the top.
- Slowly return to the starting position by bending your elbows.
- Keep your upper arms stationary throughout. Only your forearms should move.