The classic for horseshoe triceps.
Pin your elbows in place. Only your forearms should move.
With your elbows pinned to your sides and the cable coming from above, every centimetre of movement comes from the triceps straightening your arm. Splitting the rope ends apart at the bottom lets you reach a fuller contraction than a fixed bar allows, which is exactly why this attachment earned classic status. It is pure isolation, no secondary muscles doing the work, just the back of your arm against the stack.
The rope lets you spread the ends apart and turn your wrists at the bottom, which gives a harder squeeze at full extension. The bar usually allows a bit more weight. Most people rotate both, but the rope wins for feeling the triceps work.
Your elbows are drifting forward or flaring out, which turns the pushdown into a pressing motion. Tuck them tight to your ribs, lean in slightly, and treat the upper arm as frozen so only your forearms travel.
Light enough that you can pause and split the rope at the bottom without your torso heaving. If you have to lean your bodyweight onto the cable to move it, drop the pin a few plates and earn the squeeze instead.
