A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Finisher
4m
6 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Beginner
Builds strong, defined triceps with focused isolation. Ideal for muscle shaping and tone.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
45s
How to Perform
- 1.Attach a straight or rope handle to a high pulley.
- 2.Stand upright with elbows close to your sides.
- 3.Push the handle down until arms are fully extended.
- 4.Slowly return to starting position without letting elbows move.
Pro Tips
- •Keep elbows locked at your sides.
- •Exhale while pushing down, inhale while returning.
- •Use full range of motion for best results.
Equipment
Cable Machine
Safety
Avoid jerky motion — control each rep.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.