Hi there! It's me!
This is my fav quickie tricep/post delt/extensor workout. Blue band.
15-20 reps: tricep, pull-backs staying close to body then move a little wider and then like a "t". 60-80 reps. Think about keeping your shoulders back and down. Not "shoved" back. Drawn back. Got it? Any questions, reply back and I'll go into more details.
Form is EVERYTHING. Crap form means you'll have a crap workout (sage wisdom! 😳😂)