1. Choose desired weight load.*

2. Stand in front of right or left bottom pulley facing machine, knees slightly bent. 

3. Bend forward in good body alignment (abs tight, chest up, back straight) with feet in comfortable position.

4. Holding handle (palm facing up), position upper arm parallel to the floor.

5. In a controlled motion, keeping upper arm in a stationary position, pull handle backward and extend arm until straight. Do not lock out elbow.

6. Contract triceps fully, without compromising form.

7. While maintaining the controlled motion, return weight to starting position.

8. 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.