Equipment
Brand name exercise rubber bands (Dynaband or Exertube) or home-made exercise rubber bands (surgical tubing that can be bought at drugstore or rubber bands used for slingshots).

Exercise:

1. Place your left foot on top of one end of the rubberband. Place your right leg behind you.
2. Hold the other end of the rubberband with your right hand.
3. Bend your left knee and lean forward from the hips. Place your left hand on your left thigh for support.
4. Slowly pull on the band pointing your elbow backward. Keep your arm close to the side of your body. This is your starting position.
5. Straighten your right arm as you focus on contracting the triceps muscle. Return to the starting position.
6. Do the desired number of repetitions, then switch foot and arm position

Performance tips:

1. Make sure to keep your back straight and not rounded as you lean forward from the hips.
2. Keep your chest lifted and lightly contract your abdominal muscles throughout the entire exercise.
3. Start the movement by squeezing the triceps, rather than jerking the band backward.
4. Keep the elbow lifted and facing the back all throughout.
5. Avoid jerking your elbow joint as you straighten the arm.
6. Watch that your wrist stays aligned with your forearm. Avoid curling your wrist forward or backward as you pull on the band.

Repetitions:
If you want firmer but not bigger muscles, use a band or tube light enough that you can finish 15 to 20 repetitions. Do one to three sets. If you want firmer and bigger muscles, use two or more tubes so that you can only do 8 to 12 repetitions before your muscle get tired. Do one to three sets.

Go to Common Exercises...