- Grip the pulley bar with palms facing down at shoulder width.
- Stand straight with a small forward incline. Keep your upper arms close to your body, and slowly bring the pulley bar down until your arms are fully extended.
- Pause when you are at the contracted position of the motion, then slowly raise the pulley bar back to the starting point.
- Sit on the machine and grab the handles.
- Press the handles down until your elbows are nearly extended.
- Sit on the machine and place the back of your upper arm on the bench.
- Extend your elbows until you feel a contraction in your triceps.
- Bring the weight back to the starting position.
- Adjust the pad to suit your height.
- Grab the v bar (or other attachment) and extend your elbows until they are almost fully extended.
- Flex your elbows and look to feel a stretch at the bottom of each rep.
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