Stand with the back to the machine and grasp the handle with an overhand grip, keeping the elbows tucked into the body:
• Inhale and extend the forearms, keeping the elbows tucked into the body.
• Exhale at the end of the movement.
Comment: This exercise isolates the triceps and the anconeus. The variation using a rope rather than a handle engages the lateral head of the triceps more intensely. Performing the movement with an underhand grip requires more contribution from the medial head of triceps. Hold an isometric contraction for one or two seconds at the end of the movement to feel the effort more intensely. When using heavy weights, lean forward with the torso. Beginners can use this exercise to develop enough strength to move on to more difficult exercises.