1. Set up a flat bench in front of a cable machine and attach a single handle at the low setting.
2. Select the appropriate weight on the cable machine.
3. Stand to one side of the bench and place one hand and the same-side knee on the bench for support, forming a flat back parallel to the floor.
4. With your free hand, grasp the cable handle with a neutral grip (palm facing in towards your body).
5. Keep your upper arm parallel to your torso, your elbow bent, and your forearm pointing towards the cable machine.
6. Without moving your upper arm, extend your elbow, and push the handle back until your arm is fully extended and parallel to the floor.
7. Squeeze your triceps at the top of the movement and hold for a brief pause.
8. Slowly return to the starting position, allowing your elbow to bend and your forearm to return towards the cable machine.
9. Perform the recommended number of repetitions.
10. Switch arms and repeat the exercise.
Ensure to keep your core engaged and maintain a flat back throughout the exercise to prevent any unnecessary strain on your lower back.
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