Rope Pressdowns

This works the triceps, and places extra stress on the lateral head.

(A)  Begin by placing a rope extension on a high pulley or lat pull down machine.  (B)  With your palms facing each other, grasp the rope.  Bring your elbows in tight to your body and keep them still!  (C)  Now, press the rope down and out so that your palms are down and you are pulling the rope to either side as if you were trying to rip it in two. Lock out your arms and feel a peak contraction in the triceps.  Now slowly return to the starting position.
 
Exercise Slideshow

                            

 
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