1. Setup:
- Adjust the cable machine so the pulley is set at a high position.
- Attach a handle to the cable.
2. Positioning:
- Stand facing the cable machine, about a foot or so away from the base.
- Hold the handle with both hands, palms facing each other, at chest level.
- Keep your feet shoulder-width apart and maintain a slight bend in your knees for stability.
- Engage your core to maintain balance.
3. Movement:
- Begin by keeping your elbows close to your body.
- Push the handle downwards in a controlled motion, engaging your triceps. Imagine you are performing a hammering motion.
- Extend your arms fully until they are straight down by your sides.
- Hold the lowest position for a brief moment to maximize the contraction.
4. Return:
- Slowly raise the handle back to the starting position, keeping control of the movement.
- Avoid allowing the weight to pull your arms back up; control it with your muscles.
5. Repetitions:
- Perform 8-12 repetitions for 2-3 sets, resting 30-60 seconds between sets.
6. Tips:
- Focus on form over weight; start with a lighter weight to ensure you perform the movement correctly.
- Avoid arching your back; keep your back straight and core engaged throughout the exercise.
- Breathe out as you push down and breathe in as you return to the starting position.
