1. Set up an adjustable bench parallel to the cable machine and attach a rope handle to the low pulley.
2. Select the desired weight on the cable machine.
3. Stand next to the bench and bend over at the waist, placing one hand on the bench for support, and with feet shoulder-width apart for balance.
4. Grip the rope handle with your free hand using a neutral grip (palm facing inwards).
5. Keep your working arm close to your body with your elbow bent at a 90-degree angle and your upper arm parallel to the floor.
6. Stabilize your core and keep your back straight throughout the movement.
7. Push down on the cable handle by extending your elbow until your arm is fully extended and parallel to your body.
8. Squeeze your tricep at the end of the movement and hold for a moment.
9. Slowly return to the starting position by bending your elbow, controlling the weight, and resisting the pull of the cable.
10. Complete the desired number of repetitions and switch arms to perform the exercise on the opposite side.
11. Repeat for the desired number of sets.
Ensure proper form is maintained to prevent injury and maximize the effectiveness of the exercise. Adjust the bench and cable height as necessary to accommodate your body size and range of motion.
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