SETUP: Attach a rope to a high pulley. Grip the rope and pull your elbows tight to your sides (like a T-Rex). I like to be in a split-stance. This is your start position.
REP: Push the rope down & back, as if trying to get your hands behind your legs. Squeeze the life outta your triceps when your arms are fully extended. Keep your elbows locked into your sides as you let the rope come back up following the squeeze. I see too many people just switch off here, and lose results.
TIP: Notice how I’m not directly under the cable station? It’s too easy there, and motherf**kers start swinging the weight as if they’re operating a Jackhammer! Instead, get about 2 feet away from the pulley, now you’ll have to work harder to control the weight, and you’ll be able to push “back” as well as down, which engages your triceps very nicely indeed.