1. Attach a handle to the low pulley of a cable machine and select the desired weight.
2. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
3. Lean forward at the hips to achieve a roughly 45-degree angle with your torso.
4. Grasp the handle with one hand using a neutral grip (palm facing inward) and keep your arm close to your side.
5. Begin the exercise with your elbow bent so that your forearm is parallel to the floor.
6. Without moving your upper arm, extend your elbow to push the handle back and straighten your arm fully behind you.
7. Squeeze your triceps hard at the end of the movement, holding for a count of one.
8. Slowly return the handle to the starting position, allowing your elbow to bend without the weight touching the stack.
9. Perform all repetitions for one arm before switching to the other arm.
10. Aim for multiple sets of an appropriate number of repetitions, making sure to maintain the correct form throughout the exercise.
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