1. Attach a rope to the high pulley of the cable machine.
2. Stand facing the machine, grab the rope with both hands, and extend your arms above your head. Your elbows should be close to your ears, and your palms facing each other.
3. Hinge at the elbows to lower the rope behind your head while keeping your upper arms stationary. This movement should engage your triceps.
4. Pause briefly when the rope is at its lowest position behind your head, ensuring that your triceps are fully stretched.
5. Using your triceps, extend your arms back to the starting position, keeping your upper arms still and elbows pointed forwards.
6. Squeeze your triceps hard at the top of the movement, then slowly lower the weight back down to the starting position.
7. Perform the exercise for the desired number of repetitions and sets.
Ensure that you maintain proper form throughout the exercise to target the triceps effectively and to avoid injury. Adjust the weight according to your fitness level.
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