1. Securely sit in an extension machine, select your weight and firmly grasp the handles.
  2. Bend your arms at the elbows at right angles. Do not pull your elbows out to the sides during the exercise.
  3. Contracting your triceps, extend the arms as you exhale.
  4. Inhaling, slowly return to starting position as you bend your arms.
  5. Repeat for the required amount of repetitions.