STARTING POSITION:
Select the appropriate resistance on the weight stack. Stand straight with your feet shoulder width apart. There should be a T bar that is attached to a high pulley. Grab it at shoulder width apart with a prone semi pronated grip and with your elbows at 90º Keep the elbows close to the body. Contract your pelvic floor and core while keeping your chest up.
MOVEMENT:
Contracting your triceps, fully extend your elbows while you exhale. Make sure you only move the forearms. Return to the starting position in a smooth movement while you inhale. The moving weights should not touch the rest of the stack.
TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.
