Attach a rope to a cable machine at a high position.
Stand facing away from the machine with your feet shoulder-width apart.
Grasp the rope with both hands, palms facing each other, and bring your hands above your head.
Keep your upper arms close to your head and your elbows pointing forward.
Slowly lower the rope behind your head by bending your elbows.
Pause for a moment, then extend your arms back up to the starting position.
Repeat for the desired number of repetitions.
Activation
Triceps
PrimarySets
3–5
Reps
8–12
Rest
60s