<ul>
<li>Attach a rope handle to the high pulley of a cable machine.</li>
<li>Stand facing the cable machine, feet shoulder-width apart, with a slight bend in your knees.</li>
<li>Grasp the rope with both hands, palms facing each other, and position your hands at chest level.</li>
<li>Keep your elbows close to your sides, forming a 90-degree angle with your arms.</li>
<li>Engage your core, keeping your back straight and shoulders down.</li>
<li>Slowly push the rope down by extending your elbows, keeping them stationary by your sides.</li>
<li>As you extend, spread the rope ends apart to maximize triceps engagement.</li>
<li>Exhale as you push down, fully extending your arms but avoiding locking out your elbows.</li>
<li>Squeeze your triceps at the bottom of the movement.</li>
<li>Slowly return the rope to the starting position by bending your elbows, allowing the rope to rise back to chest level.</li>
<li>Inhale as you return to the starting position, maintaining control throughout the movement.</li>
<li>Perform the desired number of repetitions with a smooth, controlled motion.</li>
<li>After completing your set, carefully release the rope and step back from the machine.</li>
</ul>
<p>&nbsp;</p>