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
Tones and strengthens triceps for firm and defined arms.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
45s
How to Perform
- 1.Stand facing a cable machine with a straight bar or rope attached at high pulley.
- 2.Grab the handle with an overhand grip and keep your elbows close to your body.
- 3.Push the bar down until your arms are fully extended.
- 4.Return slowly to starting position.
Pro Tips
- •Keep your elbows locked at your sides.
- •Exhale as you push down and control the return.
- •Avoid swinging or using body momentum.
Equipment
Cable Machine
Safety
Don’t let elbows flare out — maintain proper form.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.