Exercise Advice: Position a flat bench near a cable machine. Attach a rope to the bottom portion of the cable machine. Lay flat on your back on the bench and reach back to grab the rope attachment. Hold the rope tightly with your hands near the top of your head and extend your arms upward, keeping your elbows in. At the top of the movement, make sure to keep a little bend in your arms and all the tension on the triceps muscles. Slowly lower the weight back to the starting position while keeping your elbows in during the entire movement.