1. Start by setting up the cable machine with a single handle attachment and adjusting the pulley to a high position.
2. Stand facing the cable machine, with your feet shoulder-width apart for stability.
3. Grasp the handle with one hand and step forward into a staggered stance if needed, to maintain balance.
4. Keep your elbow close to your head and your upper arm stationary. The only movement should come from the forearm.
5. Extend your arm to push the handle down by straightening at the elbow until the arm is fully extended and your triceps are contracted. Avoid using your shoulder to move the handle.
6. Hold the contraction briefly, then slowly return to the starting position with your forearm pointing upwards.
7. Perform all repetitions for one arm before switching to the other arm. Do an equal number of sets and reps for both arms.
Remember to keep your movements controlled and focus on using your triceps to perform the exercise. Adjust the weight to an appropriate level that allows you to complete your sets with proper form.
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