Training for Ladies - Day 1 - Exercise 6 - Tricep Pressdown: Work the back of the arms with this exercise. Using the rope instead of the bar will help you get a better range of motion. Start the exercise off by bringing the rope down to a fully contracted position at the bottom of the movement whilst keeping your elbows close towards the side of the body. Aim for a tempo of 1 second on the way down, squeezing the muscle and then 3 seconds on the way up. Keep your chest and chin up and always connect the mind and muscle when doing weights. Don'ts - Avoid standing too far back, leaning forward or splaying your elbows out from the sides. Aim for 3 sets x 15 reps, 30 seconds rest in between sets. Nick Jones - World Bodybuilding Champion & Sally Matterson - INBA Australia Sportsmodel Winner.