- Stand facing cable holding handle with palm down, elbow bent, and shoulder flexed.
- First extend your shoulder (like performing a pullover), then extend the elbow.
- Lie on bench, hold handles beside chest, elbows bent.
- Press one handle upward until arm extends, opposite arm remains stationary.
- Lower slowly, alternate arms while keeping shoulders stable.
- Standing between crossed cables, holding opposite handles above your shoulders.
- Extend your elbows fully, keeping your upper arms stationary.
- Stand between crossed high cables, holding the opposite handle in each hand.
- Extend both arms downward while keeping your elbows beside your torso.
- Squeeze your triceps, then slowly return to the starting position.
