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Muscle group: Triceps

Steps

Attach a rope to the low pulley of a seated cable-row station. Lie on its flat bench with your head toward the weight stack. Hold the rope ends with a supinated grip, palms turned outward; keep this grip throughout. Point the upper arms toward the ceiling above the chest with elbows bent about 90 degrees and forearms parallel to the floor toward the head. Extend the elbows upward without moving the upper arms, then bend under control to return. Keep the rope clear of the head. Use the same station, rope and setup.

One complete movement and controlled return count as one repetition; both arms move together.

Load is this machine’s indicated setting. Different machines do not share a kilogram leaderboard.

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