<ul>
<li>Attach a single handle to the high pulley of a cable machine.</li>
<li>Stand facing away from the cable machine with your feet shoulder-width apart.</li>
<li>Grab the handle with one hand, palm facing down, and step forward to create tension on the cable.</li>
<li>Position your arm so that your elbow is bent at a 90-degree angle, close to your ear, and your upper arm is perpendicular to the floor.</li>
<li>Keep your core engaged and your back straight.</li>
<li>Slowly extend your arm, pushing the handle upward and away from your head.</li>
<li>Exhale as you extend your arm, focusing on contracting your triceps.</li>
<li>Fully extend your arm without locking out your elbow.</li>
<li>Squeeze your triceps at the top of the movement.</li>
<li>Slowly lower the handle back to the starting position by bending your elbow.</li>
<li>Inhale as you return to the starting position, maintaining control throughout.</li>
<li>Perform the desired number of repetitions with a controlled motion.</li>
<li>Switch arms and repeat the exercise on the other side.</li>
<li>After completing your set, carefully release the handle and step back from the machine.</li>
</ul>
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