Stand facing the machine with your hands on the bar and your elbows touching, i.e., anchored to your sides.
1. Inhale and straighten your arms by pushing them downward until the bar touches the front of your legs. Don’t let your elbows leave your sides.
2. Exhale while you complete the movement. Return to starting position for the next repetition. Your forearms will be parallel to the floor. Perform next repetition.
Notes: This isolation exercise works the triceps and the anconeus.
When returning to the starting position, you can do so slowly to feel the exercise more intensely.
To be more stable with heavy weights, lean a little forward for better balance.
For beginners, this is one of the easiest triceps exercises. Build a good strength foundation with it before progressing to more difficult exercises.