Step 1
Starting Position: Grasp the cable / band handles with a closed, pronated grip (thumbs around the handles and palms facing the floor) with hands 6 - 12 inches apart. Assume a split-stance position to stabilize your body, and position your body to allow the cable / band to hang vertically in the starting position. Stiffen your torso by contracting your abdominal/core muscles ("bracing"), and depress and retract your scapulae (pull your shoulders down and back), maintaining these positions throughout the exercise. Your head and neck should be aligned with your spine.
Step 2
Position your upper arms parallel to, and close to, the sides of your torso with your elbows bent so that your forearms are parallel to, or near parallel to, the floor. Maintain a neutral wrist position (not in flexion or extension).
Step 3
Downward Phase: Exhale and slowly extend (straighten) your elbow by contracting your triceps muscles until your elbows are fully extended, but not locked. Keep your torso erect without moving your upper arms and maintain your neutral wrist position (not in flexion or extension).
Step 4
Upward Phase: Inhale and slowly return your arms to your starting position, without changing your torso position or allowing your upper arm to move forward from the sides of your body. Maintain your neutral wrist position (not in flexion or extension).
Proper form in performing this exercise is important to targeting triceps activity and for reasons of safety to prevent additional loading on your spine.