While facing AWAY from the attachment, grasp one handle in each hand and stand far enough from the attachment so that when your hands are at your sides, the cords are straight but carry no tension.  Feet are shoulder-width apart.   Palms face forward.  Elbows are tucked into the sides.  The eyes look straight ahead to maintain good posture.  

While maintaining stable and good posture, and while keeping the elbows tucked in to the sides, lift one hand up toward the shoulder.  At the endpoint, the forearm will be at a 45-degree angle to the upper part of the arm.  Return the hand SLOWLY to the starting point.  Control the movement so that you feel a contraction in the triceps on the back side of the upper arm.  Just as the working hand returns to the starting position, lift the other hand up toward the shoulder.

Keep your motions rhythmic and controlled as you lift each hand and slowly return it to your side.  When done correctly, this exercise will strengthen both the biceps AND triceps.

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Biceps/Triceps Curl