Time to tone up those arms! I LOVE working triceps and pushdowns are great for creating burn in the back of your arms. You can use the standard rope, or multiple other attachments at a cable machine, so working this exercise into your routine.
1-Set up the pulley at a high position on the cable stand. Keeping your core engaged and extending through your spine, hold the end of a rope, or the handle of a cable attachment with your right hand. Be sure that your palm is facing inwards, towards your core. Hold your right elbow tightly next to your side.
2-By only extending at your elbow (do not use the rest of your upper body) extend your right forearm downwards, until your right arm is perpendicular to the floor.
3-Slowly bring your forearm back to the starting position. This is one repetition.
Do 3 sets of 15 repetitions per arm.