How to perform it

1. 1

   Attach a rope handle to a high pulley and kneel down facing the cable machine.

2. 2

   Grasp the rope with a neutral grip (palms facing each other) and bring your hands to the sides of your head.

3. 3

   Keep your elbows close to your head and your upper arms stationary throughout the exercise.

4. 4

   Extend your forearms by contracting your triceps until your arms are fully extended.

5. 5

   Pause for a moment, then slowly return to the starting position by bending your elbows.

6. 6

   Repeat for the desired number of repetitions.

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