<ul>
<li>Attach a single-handle grip to the high pulley of a cable machine.</li>
<li>Stand facing away from the machine, feet shoulder-width apart.</li>
<li>Grab the handle with one hand, palm facing down (pronated grip).</li>
<li>Position your arm so that your upper arm is beside your head, elbow bent, and the handle behind you.</li>
<li>Stand upright with your core engaged and your chest lifted.</li>
<li>Keep your upper arm stationary, close to your head, and your elbow pointing forward or slightly outward.</li>
<li>Extend your elbow to press the handle upward until your arm is fully straight.</li>
<li>Focus on squeezing your triceps at the top of the movement.</li>
<li>Hold the extended position for a brief moment, keeping tension on the triceps.</li>
<li>Slowly lower the handle back to the starting position by bending your elbow, maintaining control throughout the movement.</li>
<li>Complete the desired number of reps on one arm, then switch to the other arm and repeat.</li>
<li>Avoid moving your upper arm during the exercise; keep it stable to maximize triceps activation.</li>
</ul>
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