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Rope Push-Down

Time to blast the triceps again. Grab a rope attachment and set the pulley at the top of the cable tower. Start with your elbows at slightly less than a 90-degree angle and bring the rope down, focusing on moving the weight with your triceps. Get a good squeeze at the bottom before controlling the weight back up to the start.

Follow the previously described protocol, doing 5 slow positive reps, 5 slow negative reps, and blasting the triceps to failure to finish each set.