Kneeling Single Arm Tricep Pushdown with Rope
- Set the cable at its highest position and grab the handle vertically like in the video. Loop the rope handle around itself if necessary to make it short enough.
- Step back away from the cable, kneel on the same knee that you're holding the cable (i.e. left hand grabbing handle, left knee on floor), lean forward slightly and point your elbow straight to the floor. Keep it there the whole time.
- Push the handle down all the way and hold it there briefly. Then slowly bend your arm all the way back up without letting your elbow move significantly.
- Big range of motion is important. Your arm must bend as much as possible without letting your elbow move much.