Instructions

1. 1

   Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.

2. 2

   Grasp the straight bar attachment overhead with a pronated (overhand; palms down) narrow grip (less than shoulder width) and keep your elbows tucked in to your sides. Your upper arms should create around a 25 degree angle when measured from the floor.

3. 3

   Keeping the upper arms stationary, extend the arms as you flex the triceps. Breathe out during this portion of the movement and hold the contraction for a second.

4. 4

   Slowly go back to the starting position.

5. 5

   Repeat for the recommended amount of repetitions.