1. Start Position: Keep your back straight, head aligned with your spine, and knees slightly bent. Exhale as you slowly extend your arms.
2. Middle Position: As you extend your arms, concentrate on keeping your elbows as close to your ears as possible, and keep your wrists aligned with your forearms.
3. End Position: Continue to extend, but do not lock out your elbows. Hold for 1/2 a second, squeezing your triceps.
4. Return to Middle: Inhale as you slowly return to starting position.
5. Return to Start: Hold for 1/2 a second. Feeling the stretch in your tricep. Repeat the movement for the recommended number of repetitions. For each set, perform the entire exercise for one leg first, then for the other leg.

With strap handles at even lengths:

• Face your back to the door
• Grab handles with a horizontal grip
• Align wrists with your sternum and keep them straight
• Keep a slight outward bend in your elbows
• Feet are shoulder width apart and aligned with one another, now lift one foot off the floor
  
• Keep back straight, head aligned with spine and knee slightly bent
• Now lift your arms above your head, keeping your elbows as close to your ears as possible, you can use a vertical grip as shown or a horizontal grip if preferred
• Bend the lower portion of you arm by bending from the elbow only keeping your wrists aligned with your forearms, do not bend or break your wrists.

1. Throughout the entire range of motion:

   • Keep your back straight and your head aligned with your spine.
   • Keep one leg elevated.
   • Keep a slight bend in your knee.
   • Do not bend or break your wrists, keep your forearms aligned with them.
   • Bend from your elbows only, the rest of your arm stays stationary.

2. At start position, keep your elbows as close to your ears as possible, do not bend or break your wrists.

3. At end position, do not lock out your elbows.