This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.
This tricep exercise doesn't quit—literally. Instead of releasing between repetitions, you keep tension on the rope for the entire long, brutal set. Breathe deep and go for it.
Hook a rope tricep attachment to the highest position on the cable machine. Stand facing the machine and take one rope handle in each hand. Stagger your feet with one in front of the other (see Photo 1).
- From the starting position, keep your body tall and your shoulder blades together as you bring your hands directly down beside you, ending with your hands held at either side of your hips. Your elbows should stay squeezed in toward your sides throughout (see Photos 2 and 3).
- From the bottom of your motion, bring your hands back to the starting position, but do not bring your elbows much beyond 90 degrees, such that you maintain tension on the cable.
- After you have completed one repetition, immediately move into your next rep.