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  • Cable Single Arm Rolling Pushdown

    Stand facing cable holding handle with palm down, elbow bent, and shoulder flexed.
    First extend your shoulder (like performing a pullover), then extend the elbow.

  • Back Rowing Preps Triceps Seated

    Sit tall with legs extended, arms holding straps at chest height.
    Start with elbows bent, upper arms close to sides.
    Extend elbows fully, pressing straps back while keeping torso upright.
    Bend elbows slowly to return, maintaining control and steady tension.

  • Front Rowing Preps Offering Seated

    Sit tall with legs extended, arms holding straps, elbows bent by sides.
    Palms face up, forearms parallel, shoulders relaxed and chest open.
    Extend arms forward as if offering, maintaining upright posture.
    Bend elbows to return, keeping tension and controlled movement.

  • Midback Series Triceps Press Lying

    Lie prone supported, arms bent, elbows pointing forward.
    Set shoulders down and back, engaging mid-back for stability.
    Extend elbows fully, pressing arms long without shoulder movement.
    Bend elbows to return, maintaining control and upper-back engagement.
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