<ul>
<li>Attach a rope handle or straight bar to the high pulley of a cable machine.</li>
<li>Stand facing away from the cable machine, with your feet shoulder-width apart for stability.</li>
<li>Grasp the handle with both hands (palms facing each other if using a rope).</li>
<li>Raise the handle above your head, fully extending your arms with your elbows close to your ears and pointing forward.</li>
<li>Keep your upper arms stationary and your core engaged throughout the exercise.</li>
<li>Slowly lower the handle behind your head by bending your elbows, keeping them close to your head.</li>
<li>Inhale as you lower the handle, focusing on maintaining control and engaging your triceps.</li>
<li>Stop when your forearms are just past a 90-degree angle to your upper arms.</li>
<li>Extend your elbows to push the handle back to the starting position, exhaling as you do so.</li>
<li>Squeeze your triceps at the top of the movement without locking out your elbows.</li>
<li>Perform the desired number of repetitions with smooth, controlled motion.</li>
<li>After completing your set, carefully lower the handle and release your grip.</li>
</ul>
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