1. Start Position Exhale as you slowly extend the handle down. 
2. Middle Position As you extend, concentrate on bending from your elbow. Keep your upper arm stationary. 
3. End Position Extend until your arms are straight, but do not lock out your elbows. Do not bend your wrist. Hold for 1/2 a second, squeezing your tricep. 
4. Return to Middle Inhale as you slowly return to starting position. 
5. Return to Start Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Adjust the seat, so that your elbows rest near the middle of the pad.
• Bending from your elbows, grip the handles, do not bend your wrist.
• Keep your back straight and head aligned with your spine.
• It's important that you can comfortably perform repetitions using a full range of motion. Before adding weight, attempt one repetition to ensure you have set your adjustments properly. If you are not sure how to adjust the equipment please see your fitness staff for assistance.
• Add the prescribed weight.

  IMPORTANT NOTES:

• Some manufacturers have a back support, so when adjusting the back rest make sure your elbows rest near the middle of the pad and your back stays flat against the back rest.

1. Throughout the entire range of motion:

   • Stay seated.
   • Keep your back straight and your head aligned with your spine.
   • Do not bend your wrists when curling.
   • Keep your forearms aligned with your shoulders.
   • Move by bending at your elbows only.

2. At end position do not lock out your elbows.

3. Use your tricep to perform the exercise, while focusing on keeping your back stationary..

4. At start position keep resistance on your triceps.