For tricep pull-downs, focus on pulling the rope or handle down in a slow and controlled manner, pause and return to the top of the move using that three-second rule. Failing to do this is called ...

pull the rope down while keeping your elbows close to your body. Fully extend your arms down and slowly return. Do 3 sets of 12-15 reps. Benefits: Isolates the triceps and improves muscle definition.