Attach a straight bar or V-bar to a high cable pulley and stand facing the machine.
Grip the bar with an overhand grip and your hands about shoulder-width apart.
Pin your elbows to your sides and start with the bar at upper-chest level, elbows bent at about 90 degrees.
Push the bar downward by extending your elbows until your arms are fully straightened.
Squeeze your triceps hard at the bottom of the movement for a brief pause.
Slowly allow the bar to return to the starting position by bending your elbows, keeping them locked in place.
| 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 |