Tricep Pulldown

Set the pulley at the highest level height. You can use the rope handles or the inverted V handles. Grab the handles and bring them down in front of you, placing your elbows at your sides at waist level. Do not let your elbows move! They should stay in that position for the entire movement. From there, press your hands all the way down to the top of your thighs, and, with control, let them raise back up until your elbows stop the pulley. Repeat.

Most people will let the pulley take their arms all the way above their heads, but this is wrong. It is much more effective to keep your elbows locked