equipment

Cable

sets

3

reps

10-15

rest

45-60 sec

1. Set a pulley to a high position and attach a straight bar or rope.
2. Stand facing the machine about a foot back.
3. Take the attachment with an overhand grip.
4. Tuck your elbows in close to your sides and keep them there.
5. Lean forward very slightly and brace your midsection.

1. Push the attachment down by extending your elbows.
2. Keep your upper arms locked at your sides — only the forearms move.
3. Continue until your arms are almost fully extended.
4. Squeeze the triceps briefly at the bottom.
5. Let the attachment rise under control until your forearms are past parallel.

Exhale as you push down, inhale as the attachment rises.

• Keep your elbows pinned at your sides the whole set.
• Move only at the elbow joint.
• Keep your torso still rather than leaning into the weight.
• Control the return rather than letting the stack pull your hands up.
• If using a rope, spread the ends apart at the bottom.

• Letting the elbows drift forward and away from the body.
• Leaning over the bar and using bodyweight to push it down.
• Using the shoulders to drive the movement.
• Going so heavy the elbows cannot stay fixed.
• Letting the weight stack snap the arms back up.

From forearms above parallel down to arms almost fully extended. Keep the upper arms fixed so the range comes entirely from the elbows.