1. Setup:
- Attach a dual handle or straight bar to the high pulley of the cable machine.
- Adjust the weight on the machine to your desired level.
2. Positioning:
- Stand facing away from the cable machine.
- Grab the handles or bar with both hands, palms facing down.
- Position your hands above your head, elbows bent, and in line with your ears. Your elbows should be pointing forward.
3. Starting Position:
- Keep your feet shoulder-width apart for stability.
- Engage your core and maintain a straight posture throughout the exercise.
4. Movement:
- Inhale as you prepare to perform the movement.
- Exhale as you extend your arms upwards, pushing the handles or bar away from you until your arms are fully extended.
- Keep your elbows close to your head, focusing on using your triceps to power the movement.
5. Return:
- Inhale as you slowly lower the handles or bar back to the starting position, maintaining control.
- Ensure your elbows stay in position and do not flare out.
6. Repetitions:
- Perform 8 to 12 repetitions for 2 to 3 sets, resting for about 30 seconds to 1 minute between sets.
7. Tips:
- Avoid using momentum; focus on a controlled movement.
- Keep your shoulders relaxed and away from your ears.
- Adjust the weight if you find it too easy or too challenging to maintain proper form.
