- Adjust the seat pad to match your height.
- Press the weight forward until your elbows are nearly extended. Return to the starting position with out letting the weight rest at the bottom until finishing your set.
- 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.
- You can use any attachment. The cable should be even with your mid-back. Face away from the machine.
- Point your elbows straight forward. Press the weight straight toward the ceiling.
- As you return to the start, push your elbows forward. Try to touch your biceps to your forearms at the bottom of each rep.
- Use a handle attachment. The cable should be set to your mid-back. Face away from the machine.
- Point your elbows straight up toward the ceiling.
- From there, extend your elbows until your fists are pointed straight toward the ceiling.
