- Use a rope 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.
- You can use any attachment. The cable should be all the way to the bottom of the machine. 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.
- 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.
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