1. Choose desired weight load.*

2. Stand in front of right or left top pulley facing machine, with feet apart and knees slightly bent.

3. Keeping arm at side, grip handle (palms up) with elbow close to body.

4. In a controlled motion, pull handle down by straightening arm without locking out elbow (can be performed one arm at a time, as shown, or both arms together).

5. Contract triceps fully, without compromising form.

6. While maintaining the controlled motion, return handle to starting position.

7. Do not allow muscles to relax before next repetition.

*NOTE: Perform 3 sets of 6-8 repetitions at a heavier weight if your goal is to build muscle and 3 sets of 8-12 repetitions at a lighter weight if your goal is to tone or build endurance. Choose a weight increment that is more difficult to perform in the last few repetitions for the first two sets and one that you can only finish about 80%-90% of the last set. The weight should be challenging but avoid over-exerting. Perform all repetitions with proper form, slowly and controlled. Do not bounce, swing, or use momentum to complete the repetition.