Tips from Bodybuilding.com: Attach a rope to the bottom pulley. Grasping the rope in both hands, start with your hands directly above your head, knuckles aimed at the ceiling. Slowly lower the rope behind your head, pause when your triceps are fully stretched, and return to the starting position and repeat. Keep your upper arms and elbows firmly in place next to the sides of your head, with the only movement occurring at your elbow joint. Your elbows should be pointing straight up. You can also do this seated with a back support bench, or you can use a dumbbell instead of the rope.

Kneeling Cable Concentration Triceps Extension:


I thought this was an interesting variation that I had not tried before. Again, if working out at home, attach your resistance or exercise band to a NON MOVABLE object!

Tips from Bodybuilding.com: Hold a stirrup handle attachment that is connected to a high pulley with your right hand. Kneel on your left knee with your left side toward the machine. Keep your right knee bent and your upper thigh parallel to the floor. Keep your right elbow and upper arm against your inner thigh at all time. Extend your arm down in a semicircular motion until arm is vertical and your elbow is locked. Return slowly to the starting position.

Cable Hammer Curls - Rope Attachment


Again, a cool variation that I use a lot & I love the continues tension! Same advice as above on using the exercise bands!

Tips from Bodybuilding.com: Attach a rope attachment to a low pulley. Stand face forwards and about 12 inches away from the machine. Grasp the rope with a palms-in grip and stand straight up. Put your elbows at your side and KEEP them there during the entire movement. Your elbows should not move. Pull your arms up until your biceps touch your forearms, keeping your palms in a facing in position. Slowly return to the starting position and repeat.

Cable Crossover:


I really like doing cable crossovers. I also like pulling the cables across my upper chest to get a different feel & I also do the same move but the starting position is from the bottom of the cable machine. For those that don't use these machines, the attachments on the machine can move up & down. There are also holes all the way up & down the machine so that you can stop the attachment at various points for different exercises.

Tips from Bodybuilding.com: Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands. Lean slightly forward and put one foot in front of the other (for balance). Your front knee should be slightly bent. Bring your hands around and in front of your body in a hugging motion with your elbows slightly bent. You should be pulling down at a slight angle. Focus on using just your chest muscles. When your hands meet directly in front of your midsection, squeeze the muscles and then slowly return to the starting position. Your elbows should stay in the same slightly bent position the whole time. Do not walk out too far in front of the pulley system or bend over too much!

OK. There are even more ways to CHANGE IT UP!  Again, changing the cable attachment, width of grip, cable vs. exercise band, weights vs. cables will change the whole feel of the exercise! Hey, send your tweaks to exercises my way! We would all love to hear them!