Grasp the rubber ball on the low-pulley cable and align your working-side shoulder with the weight stack. Bend over until your torso is almost parallel to the floor, raise your upper arm so it’s level with your torso and keep it presses against your side. Holding your upper arm in place, extend your elbow to move your forearm up and back. Squeeze he triceps at full-arm extension, then slowly lower to the start position. Repeat for reps, then switch arms.
Lie faceup on a flat bench and hold a pair of dumbbells at arm’s length straight above you. Keeping your elbows pulled together, lower the dumbbells slowly toward your forehead. When your elbows are slightly past 90 degrees, immediately press the weights back up to the start position by contracting your triceps.