Muscles Targeted:

• This exercise targets the triceps and puts more emphasis on the long head.

Form:

• When performing this exercise isolate as much as possible to make it more challenging.

• Keep your hands separate, and instead of leaning forward, stand tall and extend the rope over your head moving the cable vertically.

• Perform this exercise with the goal of getting lots of range of motion and do your best to keep your elbows next to your ears without flaring them out.

Rep Ranges:

• Since range of motion is one of the most beneficial aspects of this exercise, keep the load light and the repetitions high (above 10).