Set up a cable machine with a rope attachment at a high pulley position. Stand facing the machine with feet shoulder-width apart. Grab the rope with both hands, palms facing each other. Keep your upper arms close to your head and stationary throughout the movement. Starting with your elbows bent (rope near your head), extend your arms downward by straightening your elbows. At the bottom of the movement, focus on squeezing your triceps. Slowly return to the starting position by bending your elbows.
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