--------------------------------------------------------------------------------
 
Muscle Group:  Tricep 
 
Notes:

Keep elbows close to your ribs and stop any shoulder movement. This ensures that any lifting is done completely by the tricep!

--------------------------------------------------------------------------------
 
Step 1

Hold ropes at the end so that the bottom of the hands are against the knot.
Position feet shoulder width apart, knees slightly bent.
Start with upper arms by your side and arms bent at 90 degrees.

Step 2

Push hands down to full elbow extension.
Keep elbows next to body and torso erect.
Movement should be slow and controlled.
Allow bar to rise slowly under control.