Exercise Advice: Using a rope attachment on the lower part of a cable machine, position your body away from the rope so your back is facing it. The best way is to have someone hand you the rope attachment in this position. Firmly grasp the rope attachment with your palms facing together and position the rope directly behind your head with your elbows in. Slowly extend the rope upwards, keeping your elbows in. Keep a slight bend in your arms when you reach the top position to make sure you keep the tension on your triceps muscle and off your elbow joints. Slowly lower your arms back into the starting position while keeping your elbow is throughout the range of the movement.