Kneeling Head Pulldown

Place a flat bench near the cable machine. You will need its top block. Attach a straight handle to the cable, grasp it so that the palms are facing down and the hands are 15 cm apart. Step away from the machine and kneel in front of the bench. Put your head on the bench and rest against it with the lower part of the shoulder, as shown in the figure. Elbows should be bent and facing away from the machine. This will be your starting position. Keep part of the arm from shoulder to elbow close to the head, do not spread the elbows. As you exhale, straighten your arms forward, moving the cable handle in a semi-circular path until your arms are fully extended and parallel to the floor. Tighten your triceps and hold this position for a few seconds. On an inhale, slowly return your arms to the starting position. Complete the required number of repetitions. Variations: You can also do this exercise using a resistance band.