1. Secure the resistance band to a sturdy anchor above head height. If you’re at a gym, you can use a cable machine or secure it to a pull-up bar or similar stable equipment.
2. Stand straight with your feet shoulder-width apart, facing away from the anchor point, and grab the end of the band with one hand.
3. Extend your arm above your head, with your palm facing forward and the band coming down behind you. This is your starting position.
4. Keeping your upper arm close to your head and your elbow stationary, slowly lower the band by bending at the elbow until your forearm is nearly parallel to the floor.
5. Flex your triceps and extend your arm back to the starting position, fully straightening your arm and focusing on contracting the triceps.
6. Repeat the movement for the desired number of repetitions.
7. Switch arms and perform the exercise with the other arm to ensure balanced development.
8. Be sure to keep the movement controlled, especially on the way down to ensure you’re engaging your triceps fully and not using momentum.
Tips:
- Keep your core engaged and avoid swaying your body during the movement to isolate the triceps effectively.
- Use a band with appropriate resistance for your strength level; it should challenge you while still allowing you to perform the exercise with good form.
- Remember to breathe out as you extend your arm and breathe in as you lower it back down.
Always consult a fitness professional or a physician before starting any new exercise regimen, especially if you have any pre-existing health conditions or concerns.
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