Purpose

(1) To develop the triceps.

Execution

(1) Set the seat height of the machine, so that when your arms are fully bent, your elbows are at or below chest level.

(2) Sit in the sit with your feet flat on the floor. Grasp a handle in each hand so that your elbows are bent and your palms are facing in. Pull your abdominal muscles in and sit with your back, buttocks, and shoulder blades against the back support.

(3) Press the handles down until your arms are straight but your elbows remain relaxed.

(4) Slowly bend your arms until your elbows are up near chest height.

Tips

(1) Keep your shoulders relaxed throughout the entire range of movement.

(2) Do not lock your elbows.

(3) Perform the exercise strictly throughout the entire range of motion.

(4) Keep your wrists in line with your forearm, rather than bending them outward.

(5) You can modify the machine for different grips. A narrow grip could be used, but is more difficult than the wide grip, which is recommended if you are just beginning this movement.