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 exercise forces you to keep tension in the cables throughout the range of motion, engaging your triceps from start to finish. Use a cable machine and a double-handled rope attachment to work both triceps at once in a power set.
Attach a double-handled rope attachment to the high setting on a cable machine. Take the handles in each hand and take them overhead as you turn around, so that you end up with your back to the machine and the rope handles in each hand behind your neck. Stand tall with your elbows bent but held high, and your hands together (see Photo 1).
- From the starting position, straighten your elbows to bring your hands straight up into the air, ending with your arms fully extended above you and slightly in front of vertical. Your motion should be controlled but swift and powerful, as though you were throwing the handles toward the ceiling; focus on engaging your triceps (see Photos 2 and 3).
- Bend your elbows to return your hands to the starting position, letting your triceps stretch at the bottom of your movement. Repeat the exercise for a total of 12 repetitions (see Photos 4 and 5).