Standing Rope Overhead Skull-crushers
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.
Benefits
Skull-crushers are an efficient and effective way to work the triceps.
Muscles Worked
Triceps, Core
Starting Position
Put a double rope attachment on a cable machine and set it at the low position. Stand with your back to the machine and pull the rope overhead with both hands. Your arms will be extended above your head. Step back slightly into a partial lunge stance with your legs staggered.
Exercise
- From the starting position, slowly bend your elbows to lower the rope ends toward your shoulders, while keeping good posture in your spine and neck. Stabilize your abdominals throughout the movement to maintain the natural 'S' curve in your spine.
- From the bottom of your lift, flex your triceps and straighten your elbows, bringing your forearms up again to the extended arm position, overhead.
- Switch your front foot with each new set.
