This strength training exercise works the triceps. The exercise requires a training pulley. It must be done in a weight room. It helps gain muscle mass in the triceps and lose fat around the arms.

Body Parts

  • Triceps
  • Triceps Brachii


  • Install the tricep handle at its highest level on the pulley.
  • Stand in front of the pulley with the torso straight.
  • Place the legs at pelvis width.
  • Lightly bend the knees.
  • Hold the bar with the palm of the hand facing down.
  • Keep the arms close to the body with the elbows bent at a 90 degree angle.
  • Avoid arching the back.
  • Pull the shoulders slightly back.
  • Suck in the stomach and contract the abdominals.
  • Keep the head straight.


  • Push the bar towards the ground.
  • Extend the elbows until the arms meets the thigh.
  • Keep the elbows close to the body.


Do not bend the torso. Keep the abdominals contracted. Never lock the elbows. Keep the wrists straight. Never lock the knees.