1. Set up a bench underneath a high pulley cable machine, preferably so that your back will face the machine. Attach a rope handle to the high pulley.
2. Sit on the bench with your back straight and grasp the rope with both hands above your head. Your palms should be facing each other with the ends of the rope over your shoulders or just behind your head.
3. Keep your elbows close to your head and pointing straight up. This will be your starting position.
4. While keeping your upper arms still, exhale and extend your forearms to straighten your arms fully, using your triceps to move the weight up. The rope should move in a slight arc and ends of the rope will move apart at the top of the movement.
5. Squeeze your triceps at the top of the extension and pause briefly.
6. Inhale and slowly lower the rope back to the starting position, maintaining tension on the triceps throughout the descent.
7. Repeat the movement for the desired number of repetitions, making sure to keep your movements controlled to maximize muscle engagement.
Be sure to adjust the seat and cable height to line up properly with your position for optimal form and to prevent unnecessary strain on your elbows and shoulders. It's crucial to keep your core engaged to support your spine throughout the exercise.
---
