Attach a rope handle to a high cable pulley and stand facing the machine.
Grip each end of the rope with a neutral grip and pin your elbows to your sides.
Start with the rope at upper-chest level, elbows bent.
Push the rope downward by extending your elbows, pulling the rope ends apart at the bottom.
Squeeze the triceps and hold for a brief pause with your arms fully extended and the rope split apart.
Slowly return to the starting position, keeping your elbows pinned at your sides.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 12-15 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 10-12 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 8-10 reps | Strength, high intensity/volume |