How to do: Machine Triceps Extension

Step-by-step instructions

1. 1Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.
2. 2Perform the movement by extending the elbow, pulling your lower arm away from your upper arm.
3. 3Pause at the completion of the movement, and then slowly return the weight to the starting position.
4. 4Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.

Photos & base instructions from the open-source Free Exercise DB (public domain).