Triceps Pull-Down

• Using the small bar on the cable machine, grip the handle with both hands so that your elbows are beside your body and your forearms are extended outwards at a 90 degree angle making them parallel with the floor
• Slowly pull the bar down keeping your elbows tight against the sides of your body
• When the bar hits your thighs hold the position for a second and then slowly let the bar return to the starting position

French Curl

• Lying on a bench with your back flat against the bench place the barbell in front of your eyes with your elbows tight to your body
• Extend the bar until your arms are in a 90 degree angle, making sure to keep your elbows tight to your body
• When the arms are in the 90 degree position hold the position for one second and then slowly return to the starting position