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 tricep rope handles, palms facing inward, with elbows close to and at side of body.

4. In a controlled motion, pull handles down by straightening arms without locking out elbow. Keep upper arms and elbows at stationary position.

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 6-12 repetitions at a heavier weight if your goal is to build muscle and 3 sets of 14-20 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.