Exercise Advice: Position a flat bench near a cable machine. Attach a straight bar to the top portion of the cable machine and grab the bar with your palms facing down. Slowly position your body so you are kneeling in front of the flat bench with your elbows resting on the middle of the bench. The starting position is with your hands positioned just above your head. Slowly extend your arms keeping your elbows on the bench. Keep the tension on your triceps and come to full extension with just a little bend in your arms. Slowly lower the weight back to the starting position just above your head.