1. Setup: Attach a straight bar to a high pulley on a cable machine.
2. Grip: Grasp the bar with an overhand grip, hands shoulder-width apart.
3. Starting Position: Stand upright, engage your core, and keep your elbows close to your sides.
4. Execution: Push the bar down towards your thighs by extending your elbows, keeping your upper arms stationary.
5. Return: Slowly bend your elbows to return the bar to the starting position. Repeat for the desired number of reps.