- Use a bar attachment. The cable should be set all the way to the top of the machine.
- Face away from the machine with your elbows up and the attachment just behind your head.
- Extend at the elbows until you feel a contraction in your triceps and then flex at the elbow back to the starting position.
- Face away from cable, hinge at hips, and grasp handle behind head.
- Keep upper arm still and extend elbow until arm is straight.
- Squeeze tricep at the top, then slowly return to starting position.
- Use a handle attachment. The cable should be set all the way at the top of the machine.
- Make sure to keep your upper arm glued at your side. Extend your elbow until you feel your tricep contract.
- Stand in front of cable stack facing away to and lean torso slightly forward, holding handle overhead.
- Break at the elbow until your forearm touch your bicep, then flex at the shoulder joint bringing your upper arm to the side of your head.
- Bring your elbow back forward, then extend your elbows.
