פלאַטנינג איין האַנט אויף די טריסעפּס אויף דער נידעריקער אַפּאַראַט

Flattening one hand on the triceps on the lower block is the technique of the exercise:

1. For this exercise, use the handle attached to the cable, the lower block. Grasp the handle with your left hand. Leave the machine, holding the handle in a straightened arm as shown in the figure. If necessary, help yourself with the other hand, in order to raise the handle straight above your head. The palm of the working hand should be facing forward. Part of the arm from shoulder to elbow should be perpendicular to the floor. Right (free) arm put on the left elbow to maintain the working hands at rest. This will be your initial position.
2. Part of the arm from shoulder to elbow should be close to head and perpendicular to the floor. Elbow pointing to the body. On the inhale lower your hand in a semicircular trajectory for the head. Continue until the forearm touches the bicep. Hint: part of the arm from the shoulder to the elbow remains stationary, movement is only the forearm.
3. On the exhale, return the hand to starting position, straightening your elbow, Contracting the triceps.
4. פאַרענדיקן די פארלאנגט נומער פון רעפּאַטישאַנז.
5. טוישן די געווער און איבערחזרן די געניטונג.

Variations: you can also perform this exercise using a rope handle.