• Midback Series Triceps Press Lying

  Novice

  

  

  1

  Lie prone supported, arms bent, elbows pointing forward.

  2

  Set shoulders down and back, engaging mid-back for stability.

  3

  Extend elbows fully, pressing arms long without shoulder movement.

  4

  Bend elbows to return, maintaining control and upper-back engagement.

• Back Rowing Preps Triceps Seated

  Beginner

  

  

  1

  Sit tall with legs extended, arms holding straps at chest height.

  2

  Start with elbows bent, upper arms close to sides.

  3

  Extend elbows fully, pressing straps back while keeping torso upright.

  4

  Bend elbows slowly to return, maintaining control and steady tension.

• Front Rowing Preps Offering Seated

  Novice

  

  

  1

  Sit tall with legs extended, arms holding straps, elbows bent by sides.

  2

  Palms face up, forearms parallel, shoulders relaxed and chest open.

  3

  Extend arms forward as if offering, maintaining upright posture.

  4

  Bend elbows to return, keeping tension and controlled movement.

• Reverse Expansion Salute Kneeling

  Novice

  

  

  1

  Kneel tall facing straps, elbows bent, palms facing forward.

  2

  Keep elbows lifted and shoulders relaxed.

  3

  Press arms upward on a diagonal, extending elbows fully.

  4

  Bend elbows to return with control, maintaining vertical torso.