1 - Attach a single handle or rope attachment to a low pulley cable machine and select an appropriate weight.
2 - Stand facing the cable machine, hinge forward at the hips until your torso is nearly parallel to the floor, and place your non-working hand on the machine or your knee for support.
3 - Grip the handle with your working hand, tuck your upper arm close to your torso, and bend your elbow to approximately 90 degrees as your starting position.
4 - Keeping your upper arm stationary and parallel to the floor, exhale and extend your forearm straight back by contracting your tricep until your arm is fully extended.
5 - Hold the fully extended position briefly, squeezing the tricep at peak contraction.
6 - Inhale and slowly return your forearm back to the 90-degree starting position in a controlled manner.
7 - Complete all reps on one arm before switching to the other side.
