1. Stand in front of a cable machine and attach a single-handle grip to a high pulley.
2. Grab the handle with one hand, palm facing down, and stand with a split stance or feet shoulder-width apart for balance.
3. Keep your back straight and engage your core. Place your free hand on your waist or grab the cable tower for support.
4. Start the movement with your arm bent at a 90-degree angle, elbow close to your side.
5. Exhale and push the handle down towards your thigh, extending your elbow fully. Keep your upper arm stationary and only move your forearm.
6. Pause and contract your tricep at the bottom of the movement.
7. Inhale and slowly return to the starting position with control, maintaining tension on the tricep throughout the movement.
8. Complete the desired number of repetitions with one arm before switching to the other arm.
9. Perform the prescribed number of sets for each arm.
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