Single Long Arm Cable Pull Down
Set the cable as high as you can. With one hand grab the cable (it should at least be above your shoulder) with your palm facing inwards (not down… if you were to stick your thumb out, it would look like you are giving a “thumbs up”). Move far enough back that your arm is straight out in front of your at about shoulder height. Start by making sure your shoulder (the same side as the cable) is pressed down away from your ear. Then, making sure to not whip the cable down, begin to shove your arm down towards the floor keeping your elbow straight. Eventually your arm will start shoving backwards, so focus on that. During the motion, make sure that your body is not twisting. Keep it as still as possible. Do 8 to 12 of these and make sure to repeat on the opposite side.
SPECIAL NOTE: For all the In the Gym: Cable and Dumbbell exercises pick a weight that you can do for 8 to 12 reps fairly comfortably and with perfect technique. After a couple of weeks of performing at this weight and with perfection, on then, move up to a slightly heavier weight that feels challenging once you get to that 8th or 12th rep. Once you feel absolutely confident in performing every rep with absolute perfection, only then, go to a heavier weight that is challenging you through out the set.