1. Set up a cable machine with the pulley on a high setting and attach a triceps bar or rope attachment.
2. Adjust a flat bench facing away from the cable machine and kneel on it, with your knees positioned at the end closest to the machine.
3. Grasp the triceps bar or rope with an overhand grip, elbows bent, and hands positioned near your forehead. Lean forward slightly to create a straight line from elbows to pulley.
4. Brace your core, make sure your upper arms stay stationary, and your elbows are pointing straight ahead.
5. Exhale and straighten your elbows, extending your arms and pushing the bar or rope downward until your arms are fully extended but not locked out.
6. Pause at the bottom of the movement, then inhale and slowly return to the starting position, controlling the weight with your tricep muscles.
7. Perform the desired number of repetitions and sets.
Ensure that throughout the motion, the only movement occurs at the elbows; keep your upper arms still to properly target the triceps. Adjust the weight according to your fitness level, and make sure to execute each repetition with proper form to maximize effectiveness and minimize the risk of injury.
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