Primary Muscle: Triceps
Equipment: Cable
Level: Intermediate
Purpose: To target the inner/long head of the triceps brachii muscle.
Execution: From a standing position, grasp a rope attached to the low pulley cable. Lift the weight overhead and turn away from the machine. Keeping your elbows pivoted by your head, push the weight up and out in a semicircular arc. Push your wrists out at the end of each repetition as if you are ripping the rope apart. Squeeze at the peak contraction before lowering the weight slowly to the start position. Allow your forearms to come back as high as possible without moving your elbows before pushing for another repetition. To maximize the resistance on the triceps brachii muscle, keep your upper arm parallel to the cable (not effectively demonstrated in the picture).