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<li>Attach a rope handle to the high pulley of a cable machine.</li>
<li>Stand facing away from the cable machine, gripping the rope with both hands, palms facing each other.</li>
<li>Step forward slightly to create tension on the cable, and position your feet shoulder-width apart for stability.</li>
<li>Raise the rope 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 perpendicular to the floor throughout the exercise.</li>
<li>Slowly lower the rope behind your head by bending your elbows, keeping them close to your head.</li>
<li>Inhale as you lower the rope, maintaining control and focusing on your triceps.</li>
<li>Stop when your forearms are just past a 90-degree angle to your upper arms.</li>
<li>Press the rope back to the starting position by extending your elbows, exhaling as you do so.</li>
<li>As you extend, slightly spread the rope ends apart to maximize triceps contraction.</li>
<li>Squeeze your triceps at the top of the movement without locking out your elbows.</li>
<li>Perform the desired number of repetitions, keeping the movement smooth and controlled.</li>
<li>After completing your set, carefully lower the rope and release your grip.</li>
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