Instructions

1. 1

   Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.

2. 2

   Perform the movement by extending the elbow, pulling your lower arm away from your upper arm.

3. 3

   Pause at the completion of the movement, and then slowly return the weight to the starting position.

4. 4

   Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.