<ul>
<li>Attach a straight bar to the high pulley of a cable machine.</li>
<li>Stand with your feet shoulder-width apart and face the machine.</li>
<li>Grasp the bar with both hands, using an overhand grip (palms facing down), and step back slightly to create tension in the cable.</li>
<li>Position the bar in front of your torso, with your elbows bent and close to your sides.</li>
<li>Push the bar down and to the side, extending your arms laterally, while keeping your elbows stationary and close to your body.</li>
<li>Focus on the triceps as you perform the pushdown, and avoid using momentum.</li>
<li>Pause briefly at the bottom of the movement, then slowly return the bar to the starting position with controlled movement.</li>
<li>Repeat for the desired number of repetitions, ensuring smooth and controlled motion throughout.</li>
</ul>
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