Set up a cable station with a rope attached to the top pulley. Grip the rope firmly in both hands with your hands slightly less than shoulder width apart. Position your feet shoulder width apart, with knees slightly bent for stability. Pull the rope down until your forearms are parallel to the floor with your elbows close to your body and your wrists locked in a straight position. This is your start position. Moving only your forearms, push the rope down towards the floor until your arms are fully extended and you feel your triceps engage. Pause for a count of one then return to the start position - again moving your forearms only. Repeat.