Grip rope and stand in good body alignment (abs tight, chest up, back straight) with feet in comfortable position. Position arm overhead and perpendicular to the floor. Keep opposite arm stationary. In a controlled motion, keeping upper arm perpendicular to the floor, bend elbow to lower weight until forearm is apporoximately parallel to the floor. While maintaining the controlled motion, return weight to starting position. Contract triceps fully, without compromising form. Do not allow muscle to relax before next repetition.
Here are a few suggested alternative exercises:Ball Band French CurlBall Band Triceps KickBackBand KickBacksBand Overhead ExtensionBand Tricep ExtensionClose Grip Bench Press - BarbellClose Grip Dumbbell PressDecline Dumbbell Close GripDips - MachineDumbbell Lying ExtensionTricep Extension - Hammer Strength