SETUP: Stand close to the weights stack and take a neutral-grip on a rope attachment. Pull your elbows tight to your sides (like a T-Rex), they will remain here for the rest of the set. I like to get into a split-stance.
REP: Press the rope down and squeeze your triceps hard. As you do this, shift your weight onto your back foot. Your triceps will be on f**king fire. While controlling the weight back to the start position, switch your weight back onto your front foot.
TIP: I consider this the ULTIMATE version of a TRICEPS PUSHDOWN. If you’ve ever performed regular pushdowns standing close to the cable station, we know the difficulty is highest at the start of a rep and easiest at the end of a rep. Meanwhile, if we step further away you’ll find that things are flipped around and suddenly it’s easier at the start and harder at the end. This is the benefit of switching your stance on a triceps pushdown. However, this exercise works so well because it gives you the hard part of BOTH! By standing close to start the rep the tension is heightened, and then by stepping away during the movement the tension is also heightened at the bottom of the rep, too!