<ul>
<li>Set up a flat bench in front of a cable machine with a low pulley.</li>
<li>Attach a straight bar or EZ-curl bar to the low pulley.</li>
<li>Lie flat on the bench, positioning yourself so that your head is closest to the cable machine.</li>
<li>Grab the bar with an overhand grip, keeping your hands about shoulder-width apart.</li>
<li>Extend your arms fully so the bar is directly above your forehead or slightly behind your head.</li>
<li>Keep your upper arms stationary and perpendicular to your body throughout the exercise.</li>
<li>Slowly lower the bar towards your forehead by bending your elbows, keeping your wrists straight.</li>
<li>Inhale as you lower the bar, maintaining control and focusing on the triceps.</li>
<li>Stop when your forearms are just past a 90-degree angle to your upper arms.</li>
<li>Press the bar back to the starting position by extending your elbows, exhaling as you do so.</li>
<li>Squeeze your triceps at the top of the movement without locking out your elbows.</li>
<li>Perform the desired number of repetitions, maintaining a controlled motion.</li>
<li>After completing your set, carefully lower the bar and release the grip.</li>
</ul>
<p>&nbsp;</p>