Overhead Rope Extension
Set the pulley at roughly head height. Using your front foot to stabilise, stand in front of the cable machine, and lean forward - holding the rope out in front of you, at the same angle as your body. Start easing the handles back behind your head, slowly with control. Extend the arm back out in front of you, again, keeping control. At the top of the movement, twist your pinkie out to give extra extension on the muscle.