FitNessieHow to do it
- Set a cable to the lowest pulley, attach a single handle and grip it with one hand.
- Step back to take up the slack into a staggered stance, with the foot opposite your working arm forward.
- Push your hips back, lower your chest and rest your free hand on your front thigh.
- Raise your upper arm so it is parallel to the floor and tight against your ribs, with your elbow bent.
- Straighten your elbow until the arm is locked out behind you, squeeze, then lower slowly. Finish the set and switch sides.
Key cues
- Upper arm parallel to the floor
- Elbow tight to your side
- Only the forearm moves
- Squeeze at lockout
- Back to the start slowly
Common mistakes
- Elbow flaring away from your side
- Swinging the weight with momentum
- Bending your wrist
- Letting the upper arm drop or move during the rep
Muscles worked
- Primary
- Triceps
Equipment
Cable machine and d-handle.
