Standing Two Arm Triceps Press Down on High Wall Pulley
Page (book)
p. 563
Exercise order on page
1
Hypertrophy score
75 / 100 — Grade A
Body part: Triceps · Muscle group: Triceps · Equipment: high wall pulley
Why this exercise
Cable-based triceps press that maintains tension at lockout — the exact joint angle where barbell skull crushers and overhead extensions go slack (the weight stacks above the elbow, sin(θ) → 0, and triceps tension drops to zero). The cable pulls from a fixed high point, so the torque equation stays loaded through full extension.
Tension continuity 19/20 — the defining advantage over exercise 6. The cable maintains the 10:1 triceps lever ratio at lockout, where the barbell in the incline curl would have zero effective resistance.
Joint safety 13/15 — pressing down is biomechanically safer than overhead extension because the elbow joint is loaded in its natural arc of motion without extreme flexion under load.
Lateral head emphasis — the pronated grip and pressing-down motion preferentially recruits the lateral and medial heads, complementing exercise 6's long-head emphasis.
Pairing logic: Exercise 6 (barbell, stretch position, long head) + Exercise 7 (cable, contracted position, lateral head) covers the triceps at both ends of its range of motion with complementary tension profiles. One exercise loads the muscle at stretch; the other loads it at contraction. Together, no portion of the triceps' ROM goes untrained.