Instructions: Attach the exercise rope to the end of one of the cables running through the pulleys on the overhead
pulley. Once attached, grab the rope with a hammer grip with your palms
facing each other. Place
your feet a comfortable distance apart, about 6-10 inches away from the bottom pulley. Bring the rope
down the outside of your thighs with your arms straight and palms facing your thighs. Press your
upper arms against your sides and keep them there throughout the entire set. Lean slightly forward
at the waist keeping your back straight. Keeping your wrists straight, let the weight move you hands
up to to your upper chest and hands close to one another. Push the weight back down using your
triceps muscles back to your outer thighs. Hold there for one second and contract you triceps.
Repeat for the number of reps assigned.
Note This can also be done on a lat-pulldown
machine. Hook the rope up to the lat-pulldown machine if the cable crossover machine if it is
Don't jerk the weight down. use a slow controlled movement throughout the entire exercise.
Don't let your elbows move outward to your sides when performing the exercise. Keep
them against your sides throughout the exercise.