Equipment Required:

High pulley system Short straight bar or other handle attachment (optional)

Starting Position:

Select the appropriate resistance.
Stand facing away from the pulley unit with the feet together.
Turn and grasp the pulley handle with one arm.
Hold the pulley handle in an overhand grip (palms forward).
Raise the arm so the elbow nearly points to the ceiling; bend the elbow and drop the hand with the pulley handle to a position near (but not at) the base of the neck.
Raise the other arm, position it similarly and grasp the pulley handle also with the other hand.
Step forward with one leg in a lunge position.. Keep back straight and in alignment with the back leg (back and back leg should form a straight line).
Bend the elbows to 90 degrees, keeping them close to your ears.

Actions To Execute Exercise:

Extend arms, raising hands and forearms up and forward.
Pause; slowly return to starting position.
Repeat.

Breathing Technique

Exhale while extending arms; inhale while bringing back to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens back of the upper arm (triceps).

Variations On This Exercise

This exercise may be performed one arm at a time. With this variation, step forward with the same leg as the working arm. Place the hand of non-working arm just beneath elbow of the working arm to stabilize the working arm's position.
Use an underhand grip to better isolate the lateral head of the triceps.

Precautions / Contraindications

Both feet should be pointed face forward but be placed slightly apart for a more stable base of support.
This exercise may be contraindicated for some individuals with shoulder, back or elbow problems, arthritis, high blood pressure or during pregnancy.

Fitness Training Tips:

Keep the elbows in a stationary position, close to the ears throughout the movement.
Maintain stable trunk position and do not arch the back.
The triceps muscle group consists of three muscles; the long head, the lateral head and the medial head. When training the triceps, the stronger medial and long heads are most involved.