Instructions:

1. Attach a straight bar to a high pulley cable machine.
2. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
3. Grasp the bar with an overhand grip, hands shoulder-width apart.
4. Keep your elbows close to your sides and your upper arms stationary.
5. Exhale and push the bar down until your elbows are fully extended.
6. Pause for a moment, then inhale and slowly return the bar to the starting position.
7. Repeat for the desired number of repetitions.