Primary Muscles Worked:  Outer and Medial heads of the Triceps (upper arm)

1.    Start Position:  Stand with feet about hip width apart, abs tight, chest lifted and shoulders down out of your ears.  Bend at the hips until your body is at about a 45-degree angle to the floor.  Neutral spine, always mindful of your posture.  One arm is used for support, with the hand placed on your thigh.   The other arm is bent at the elbow and pressed firmly against the side of your ribcage.  (Upper part of the arm is now parallel to the floor, and the lower part of the arm is perpendicular to the floor).
2.    Execution:  Exhale and contract the triceps to straighten the elbow.  Bringing the weight slightly above the hips.  Imagine that you are pointing behind you.  
3.    Pause at the top of the movement and contract the triceps.
4.    Inhale and slowly control the movement back to the start position.  
5.    Avoid this exercise if you have any back problems or feel any pain in your back (or anywhere else).

Trainer Tips:
•    Proper form, posture and correct breathing are very important – not only to isolate the targeted muscle groups, but also to prevent injury.
•    Making the mind muscle connection will insure that you get the most out of the exercise.
•    This exercise may also be performed with one knee on a bench.