HOW: Facing the pulley system, grab onto a rope with your thumbs towards the ceiling. Pull the rope down towards the floor straightening only at the elbow. Then allow the rope to slowly return back to starting position.
FEEL: You will feel the muscles on the back of the upper arm work with this exercise, these are your triceps.
COMPENSATION: Avoid allowing your shoulders from rounding or your shoulder from moving up and down as you perform this exercise. Most of this motion should be coming from the elbow.