1. Set Up the Equipment:
- Adjust the cable machine so that the pulley is set to a low position. Attach the single handle to the pulley.
2. Positioning:
- Stand upright facing the cable machine.
- Grasp the handle with one hand, palm facing down.
- Step back slightly to create tension in the cable, keeping your feet shoulder-width apart.
- Hold the handle close to your torso, bending your elbow at a 90-degree angle, with your forearm across your body.
3. Starting Position:
- Engage your core and maintain a straight back.
- Ensure your other arm is resting by your side or on your hip for balance.
4. Performing the Movement:
- Extend your arm forward on a horizontal plane, straightening your elbow to push the handle away from your body.
- Keep your upper arm still, and only move at the elbow joint.
- Squeeze your triceps at the end of the movement.
5. Return to Start:
- Slowly reverse the motion, bringing your forearm back to the starting position, maintaining control throughout.
6. Repetitions:
- Perform 10-15 repetitions, then switch to the other arm and repeat.
7. Tips:
- Focus on keeping your movements controlled and precise.
- Avoid using momentum; rely on your muscles to perform the exercise.
- Ensure your body remains stable and aligned during the entire movement for optimal results and to prevent injury.
