Attach a handle to a middle pulley on a cable machine. Stand facing the machine and grasp the handle with your left hand, using a neutral grip (palm facing your body). Step back to create tension in the cable.
Position your feet shoulder-width apart and bend slightly at the hips, keeping your back straight and core engaged. Your upper arm should be parallel to the floor and close to your body with your elbow bent at a 90-degree angle.
Extend your left arm straight back by straightening your elbow, keeping your upper arm stationary and focusing on contracting your triceps.
Slowly return your arm to the starting position with control. Repeat for the desired number of repetitions, then switch to your right hand.
Form tips
Keep your upper arm stationary and only move your forearm to isolate the triceps.
Perform the movement slowly and with control to maximize muscle activation and reduce the risk of injury.
Exhale as you extend your arm and inhale as you return to the starting position.
