(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 your body.

 

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.