side view 1

 

Preparation:

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Sit in a comfortable position, either on a ball or bench.

Use high cables and hold it palms-up with elbows squeezing your torso.

 

Movement:

 

Keeping your core tightly squeezed, and your elbows snug to the side, begin to slowly straighten your elbows.

As your arm lower, be sure to maintain a anchored squeeze with your shoulder blades. Keep the cable handle and your hands slightly wider than shoulder width.

Bring your arms to a straighten position and pause. Hold for 2-3" squeezing your triceps as hard as possible.

Keep your triceps squeezed the entire way as you begin to allow your forearms to bend. Your elbows continue to squeeze your torso the entire time until your elbows reach a 90* angle.

Tip: your shoulder blades and elbows remain frozen in their starting positions the entire time.