1. Stand in front of a cable machine with a straight bar or rope attachment connected to a high pulley.
2. Grasp the bar or rope with an overhand grip (palms facing down) at about shoulder-width apart.
3. Position your elbows close to your torso, and maintain a slight bend in your knees for stability.
4. Without moving your upper arms, exhale and push the bar down by extending your elbows until your arms are fully extended.
5. Keep your wrist straight and rigid, and focus on using your triceps to perform the movement.
6. Pause at the bottom of the movement, squeezing your triceps.
7. Inhale and slowly release the bar back up to the starting position, allowing your elbows to bend without moving your upper arms.
8. Complete the desired number of repetitions and sets, making sure to maintain proper form throughout the exercise to prevent injury and ensure maximum engagement of the triceps muscle.
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