(only for exercisers without joint injuries)
Face a high-cable-pulley machine, and stand
with your feet slightly apart.
Grasp a short handle attached to the
high pulley cable, palms facing down (overhand grip).
Hold your upper arms and elbows close to
Maintaining this position, press the bar
down toward the floor until your arms are fully extended and your elbows
locked. In this position, tense your muscles.
Slowly return to the starting position, and
repeat the exercise for the recommended number of sets and repetitons.