- You can use any attachment. The cable should be even with your mid-back. Face away from the machine.
- Point your elbows straight forward. Press the weight straight toward the ceiling.
- As you return to the start, push your elbows forward. Try to touch your biceps to your forearms at the bottom of each rep.
- Use a handle attachment. The cable should be set to your mid-back. Face away from the machine.
- Point your elbows straight up toward the ceiling.
- From there, extend your elbows until your fists are pointed straight toward the ceiling.
- Use a bar attachment. The cable should be set all the way to the top of the machine.
- Face away from the machine with your elbows up and the attachment just behind your head.
- Extend at the elbows until you feel a contraction in your triceps and then flex at the elbow back to the starting position.
- Face away from cable, hinge at hips, and grasp handle behind head.
- Keep upper arm still and extend elbow until arm is straight.
- Squeeze tricep at the top, then slowly return to starting position.
