Cable Concentration Extension

Cable Concentration Extension Instructions

Starting Position:
1. Adjust the cable pulley to a low position.
2. Stand next to the cable machine and grab the handle with your closest hand, palm facing upward.
3. Bend at the knees slightly and lean forward, positioning your chest closer to your knee.
4. Place your other arm on your thigh for support, keeping your torso stable.

**Movement 1. Begin with your elbow bent and the handle close to your face.
2. Slowly extend your arm downward, pushing the handle away from your body while keeping your elbow stationary.
3. Focus on squeezing your tricep (the muscle at the back of your upper arm) as you push the handle down.
4. Once your arm is fully extended, pause briefly at the bottom of the movement.
5. Slowly return to the starting position by bending your elbow and bringing the handle back toward your face.

Repetitions:
- Perform 8 to 12 repetitions on one side, then switch to the opposite arm.

Tips:
- Keep your movements controlled to avoid using momentum.
- Ensure your back is straight throughout the exercise to prevent strain.
- Adjust the weight on the cable machine as necessary to match your fitness level.