This exercise is best performed one arm at a time (unilaterally). For variety, this exercise can be performed with the hand rotated palms up or palms down.

Instructions will be given for the right arm (adapt instructions for the left arm). Choose the desired resistance band. Place the left knee on an exercise bench and bend at the waist so that the torso is parallel to the floor. Place the left hand firmly on the bench to support the weight of the body. Bend the right knee slightly to reduce low back strain. Grip one of the tubing handles with right hand and stand on the middle of the band with the right foot (experiment to obtain the desired resistance). With the upper arm pressed firmly against the torso, extend the forearm at the elbow by contracting the right triceps muscle. The movement should be slow and controlled, and pause when the forearm is fully extended. Complete an equal number of repetitions with each arm.