An isolation exercise for the triceps. It improves muscle definition and loads the lateral part and triceps long head.
Stand facing the machine, grasp the handle (or a bar) with an upwards grip.
Keep your elbows close to the torso.
As you exhale, straighten your arms keeping your elbows close to your torso.
Pause for 2-3 seconds at the bottom, and contract your triceps.
Slowly return to the starting position.
Do not push the bar or the rope down, it can cause injury to your ligaments.
This exercise can be performed with different types of bars or a rope by standing with your back to the machine and straightening the arms over and behind your head. In this way, the load is shifted to the medial triceps head.