<p>&nbsp;</p>
<ul>
<li>Attach a rope handle 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 rope with both hands, palms facing each other, and step forward to create tension on the cable.</li>
<li>Extend your arms overhead, keeping your elbows slightly bent and close to your ears.</li>
<li>Lean slightly forward at the waist, keeping your back straight and your core engaged.</li>
<li>Slowly lower the rope behind your head by bending your elbows, maintaining a controlled motion.</li>
<li>Inhale as you lower the rope, focusing on your triceps and keeping your upper arms stationary.</li>
<li>Stop when your forearms are just past a 90-degree angle with your upper arms.</li>
<li>Push the rope back to the starting position by extending your elbows, exhaling as you do so.</li>
<li>As you extend, spread the rope ends apart slightly 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 step back from the machine.</li>
</ul>
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