1. Starting Position:
- Stand with your feet shoulder-width apart.
- Hold one end of the resistance band in your dominant hand. The other end should be secured under your opposite foot or anchored to a stable object behind you.
2. Positioning:
- Raise the band above your head, bending your elbow to bring your hand behind your neck.
- Your elbow should be pointing upward, and your upper arm should remain close to your head.
3. Movement:
- Engage your core and begin the extension by straightening your arm upwards.
- Fully extend your arm, but make sure not to lock your elbow at the top of the movement.
- Hold the position for a second to feel the contraction in your triceps.
4. Return:
- Slowly lower your hand back to the starting position by bending your elbow, keeping the upper arm as still as possible throughout the movement.
- Repeat this movement for the desired number of repetitions (8-12 is a good starting point).
5. Tips:
- Keep your back straight and avoid arching or leaning backward.
- Ensure that you are controlling the movement both up and down to maximize effectiveness and prevent injury.
- Switch arms after completing your set.
6. Repetitions:
- Aim for 2-3 sets of 8-12 repetitions on each arm.
Safety:
- Start with a lighter resistance band if you’re new to this exercise and gradually increase resistance as you become more comfortable.
- If you feel any pain in your shoulders or elbows, stop the exercise and consult a fitness professional.
