Place a flat bench 3-4 feet from a high or middle pulley cable.
Grasp cable bar with narrow or shoulder width overhand grip. Turn away from the pulley and kneel before the bench. Bend over and rest your elbows on the bench. Let the cable pull your lower arms back.
Keeping your torso motionless and with your elbows on the bench, fully extend your arms.
Slowly return your arms to the starting position.