How to do: Cable Rope Overhead Triceps Extension

Step-by-step instructions

1. 1Attach a rope to the bottom pulley of the pulley machine.
2. 2Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling. This will be your starting position.
3. 3Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
4. 4Return to the starting position by flexing your triceps as you breathe out.
5. 5Repeat for the recommended amount of repetitions.

Photos & base instructions from the open-source Free Exercise DB (public domain).