Attach either a straight bar, v-bar or a rope attachment to the highest point of a pulley machine.
Stand upright with your feet placed firmly on the floor and grab the attachment with your palms facing downwards.
Your forearms should be facing towards the tack as you hold the attachment. This is your starting position.
Exhale and slowly start to bring the bar down using only your triceps until your arms are fully extended and perpendicular to the floor. Only your forearms should be moving. Your upper arms should remain stationary while performing this movement.
Pause briefly and squeeze the tricep.
Inhale and slowly start to bring the attachment back to its starting position.