Step 1:Start by setting a bar attachment (Straight or e-z) on a high pulley machine
Step 2:Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Keep your elbows in by your sides and feet should be shoulder width apart from each other
Step 3:Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your sides at all times.
Step 4:Lower the cable bar back down to the original starting position while exhaling and contracting the triceps hard
Step 5:Repeat and complete 3-4 sets of 8-15 repetitions
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