Instructions:

1. Attach a rope handle to a high pulley and kneel down facing the cable machine.
2. Grasp the rope with a neutral grip (palms facing each other) and bring your hands to the sides of your head.
3. Keep your elbows close to your head and your upper arms stationary throughout the exercise.
4. Extend your forearms by contracting your triceps until your arms are fully extended.
5. Pause for a moment, then slowly return to the starting position by bending your elbows.
6. Repeat for the desired number of repetitions.