1. Setup:
- Attach a single handle to the high pulley of a cable machine.
- Adjust the weight on the cable machine to a manageable level for your fitness level.
2. Starting Position:
- Stand in front of the cable machine, feet shoulder-width apart.
- Grasp the handle with one hand, using an overhand grip (palms facing down).
- Step back slightly to create tension in the cable. Your arm should be bent at about a 90-degree angle, with your elbow close to your body.
3. Body Positioning:
- Keep your back straight and your core engaged to maintain stability.
- Ensure your non-working arm is either relaxed at your side or placed on your hip for balance.
4. Movement:
- Start by pushing the handle down towards your thigh, fully extending your arm while keeping your elbow tucked in.
- Squeeze your tricep at the bottom of the movement.
- Slowly return to the starting position by bending your elbow and allowing the handle to rise back to the starting position.
5. Repetitions:
- Perform 10 to 15 repetitions on one arm.
- Switch arms and repeat.
6. Tips:
- Avoid swinging your body; the movement should come solely from your arm.
- Focus on controlled movements for maximum muscle engagement.
- Keep your wrist straight throughout the exercise to prevent strain.
7. Cool Down:
- After completing your sets, gently stretch your triceps and shoulders to relax the muscles worked.
