1 - Stand facing a cable machine with a straight bar attached to the high pulley. Grip the bar with your hands shoulder-width apart, palms facing down.
2 - Keep your elbows close to your body and your upper arms stationary, and push the bar down towards the ground by extending your forearms.
3 - Pause at the bottom of the movement and squeeze your triceps.
4 - Slowly raise the bar back up to the starting position in a controlled manner.
