I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.
Standing in front of the machine with your hand on the bar with a pronated grip. Your elbows are along of your body. Your arm must be do a « L » :
Inhale and make an extension of your arms making sure not to spread your elbows of your body.
Exhale at the end of the movement
This exercise works triceps and anconeus muscles.
- You can use a rope to work more intensely the lateral head of the triceps.
- You can also do this exercice with a supinated grip to work the medial head of the triceps.
- You can have an isometric contraction by hold the extension for one or two seconds at the end of the movement to feel the effort.
If you use a heavy weight, bend a little bit forward to have a better stability .
This exercice can be done by beginners to have enough strength to do more complex movement after.
Variant: back in front of the machine
This variant allow to feel more the effort of the lateral head of triceps.