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Set up with shoulders stacked over the working joint, core braced, and a stable base.
1. Grip the bar/rope at chest height, elbows pinned to your sides.
2. Extend your arms down to full lockout.
3. Return under control without letting the elbows drift.
Exhale as you push away from the body, inhale on the way back.
Flaring the elbows too wide, arching the lower back, and rushing the lockout.
Stop the set if you feel joint pain rather than muscle fatigue; keep the movement controlled.
Beginner: Use a lighter stack.
Intermediate: As described.
Advanced: Add a pause at full lockout.