1. Set up the cable machine: Begin by adjusting the cable machine to a low position and attaching a rope handle.
2. Positioning: Stand facing the cable machine. Bend forward at the hips until your torso is nearly parallel to the floor.
3. Grip: Hold the rope with a neutral (palms facing each other) grip, keeping your hands close together.
4. Perform the movement: With a straight back and elbows tucked in at your sides, exhale and push the rope down and back in a kickback motion, fully extending your arms behind you.
5. Contraction: At the top of the movement, squeeze your triceps hard for a moment.
6. Return to start: Inhale and slowly let the rope come back to the starting position. Keep your arms bending and maintain tension on the triceps.
7. Repetition: Continue the exercise for the desired number of repetitions and sets, ensuring to maintain proper form to avoid injury and to maximize tricep engagement.
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