• After connecting the rope (or bar) to the cable, hold the apparatus facing you and take one or two steps forward to set your position. • Extend one leg forward to stabilize, and keep your elbows fixed next to your ears. • While maintaining the elbow angle, slowly lower the rope behind your head to stretch the triceps. • Without any momentum, extend only your elbows to push your forearms forward until fully contracted. • Keep your wrists natural, avoiding excessive bending. • Do not excessively arch your upper body and keep your core firmly engaged. • Use 10kg, 15 reps × 2-3 sets, with 90 seconds of rest; focus on fixing the elbows next to your ears and the triceps stretch and contraction rather than the weight. • Ensure your head is aligned naturally with your spine and neck. • Ideally, your gaze should be straight ahead or slightly downward.