* Attach a rope grip to the bottom pulley of the cable machine.

* Grasp the rope with both hands and extend your hands directly above your head. Keep your elbows close to your head., with your arms perpendicular to the floor. This is your starting position.

* Slowly lower the rope behind your head as you keep your upper arms in place and pause when your triceps are fully stretched.

* Return to the starting position by flexing your triceps.

* Repeat for reps