1. Attach a single-hand grip to a cable machine at the lowest setting.
2. Stand with one side of your body towards the cable machine, feet shoulder-width apart for stability.
3. Grasp the handle with the hand furthest from the machine (right hand if the machine is on your left side), using an overhand grip.
4. Take a step away from the machine to create tension in the cable. Your arm should be fully extended and slightly angled across your body.
5. Engage your core to stabilize your torso and keep your back straight.
6. Without moving your elbow from its position, flex your arm at the elbow and perform a backhand motion, bringing your hand towards your opposite shoulder.
7. Squeeze your triceps and wrist extensors at the peak of the movement and hold briefly.
8. Slowly return your hand to the starting position, maintaining control and resisting the pull of the cable.
9. Complete the desired number of repetitions before switching arms. Make sure to perform the exercise on both sides to maintain balance in muscle development.
10. Be sure to adjust the weight on the cable machine to an appropriate level that allows you to complete your set with proper form but is challenging enough for muscle development. It's also important to move through the motion in a controlled manner, avoiding any jerky movements that could lead to injury.
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