Stand facing the machine, grab the handle with one hand using a neutral grip (palm facing your body), and take a few steps back to create tension in the cable.
Position yourself in a staggered stance with your working arm's foot back and lean slightly forward, keeping your back straight and your core engaged.
Keep your elbow fixed at your side, then push the handle back using your triceps until your arm is fully extended behind you.
Slowly return the handle to the starting position, ensuring to control the movement, and repeat for the desired number of repetitions before switching to the other arm.
Pro Tip
Controlled Movement: Avoid the mistake of using momentum to perform the exercise. The motion should be controlled and deliberate. Extend your arm back until it is fully extended, while keeping your elbow stationary. The only part of your arm that should be moving is the part from your elbow to your hand. Maintain Posture: Keeping a straight back and tight core is vital for this exercise. Avoid rounding your back or leaning too far forward, as this can lead to injury and reduce the effectiveness of the exercise. Appropriate Weight: Another common mistake is using too much weight. This can lead to improper form and potential injury. Start with a lower weight and