Stand facing the cable machine with your feet shoulder-width apart, and set the cable at a low position. Hold the cable end in one hand and bend slightly forward at the hips, keeping your back straight and your knees slightly bent.
Position your upper arm parallel to the floor with your elbow bent at a 90-degree angle, keeping your elbow close to your side.
Extend your arm backward by straightening your elbow, keeping your upper arm stationary, and only moving your forearm.
Slowly return to the starting position by bending your elbow. Repeat for the desired number of repetitions, then switch arms.
Form tips
Focus on using your triceps to perform the extension, avoiding excessive use of your shoulders or back.
Keep your upper arm stationary throughout the exercise to ensure proper form.
Use a weight that allows you to maintain control and proper form throughout the exercise.
