Attach a rope handle to the high pulley on a cable machine. Stand with your feet shoulder-width apart, back to the machine, and grasp the rope handle with both hands, palms facing each other.
Step forward to create tension in the cable. Extend your arms straight in level with your torso, keeping your elbows close to your head.
Lower the rope behind your head by bending your elbows, keeping your upper arms stationary.
Extend your arms back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
Keep your back straight and avoid using momentum.
Focus on squeezing your triceps at the top of the movement.
Exhale as you extend your arms and inhale as you lower the rope.
