This exercise targets your triceps (back of the arms) and helps build stronger, more defined arms.

Attach the rope to a cable machine at the top setting. Choose a light weight you can control. Stand tall, soft knees, hold the rope with both hands and keep your elbows tucked close to your sides.

Push the rope straight down, exhaling as you extend your arms. At the bottom, twist the rope ends outward and squeeze your triceps.

Bring the rope back up under control while inhaling.

Perform 8–12 reps for 2–3 sets, resting 60–90 seconds between sets.