Triceps Kick-Back with Exercise Tubing

For this exercise, you need a band of rubber exercise tubing. Use low-resistance tubing until you become familiar with the exercise.

Hold the tubing handles, one in each hand. To take up most of the slack, wrap the tubing around your left hand. Don't wrap so tightly that you restrict blood flow or cause discomfort. Stand with your feet shoulder-width apart and your left foot about 24 inches ahead of your right foot. Bend your knees slightly.

Still holding the tubing in both hands, place your left hand on your right hip. Hold your right hand slightly behind your back at hip level, elbow bent and close to your body.

Press your right hand backward until your elbow is straight. Pause briefly, then return slowly to the start position. Count one-two on the outward motion, one-two on the pause, and one-two-three-four on the return. One-two. One-two. One-two-three-four.

Your elbow should be close to your body throughout the exercise. Keep your wrist, neck, and back straight. And use slow, controlled motions.

To exercise the left arm, stand with your right foot 24 inches ahead of your left. Keep your knees slightly bent. Wrap the slack tubing around your right hand, and place that hand on your left hip. Position your left hand slightly behind your back at hip level, and press backward.

When you are comfortable with the exercise, gradually increase the tubing resistance until you can do 18 to 20 repetitions using proper form. To increase resistance, shorten the tubing by wrapping it around each hand, or choose a higher resistance tubing. Once you can achieve 25 or more repetitions, increase the resistance to bring you back to the 18-to-20-repetition target zone.