Equipment Required:

Dumbbells
Flat bench

Starting Position:

Position yourself over a bench lengthwise with right knee bent and resting on the bench.
Place right arm on the bench for support. (Do not lock elbow.)
Keep the back straight.
Hold dumbbell in the left hand (palm facing the body) and lift elbow up until upper arm is parallel to the floor and elbow is bent 90 degrees or slightly less.

Actions To Execute Exercise:

Keeping the upper arm and elbow in place, extend arm until it is completely straight.
Pause; slowly return to starting position.
Repeat.
Repeat on other arm.

Breathing Technique

Exhale while extending arm; inhale while returning to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens back of upper arm (triceps)

Variations On This Exercise

This exercise may also be performed in a standing position.
This exercise may also be performed on a pulley system.
Various handgrip positions may be used for isolation of specific triceps muscles.

Precautions / Contraindications

The use of heavy weights may lead to a decreased range of motion as well as shoulder joint rotation, which limits triceps involvement.
This exercise may be contraindicated for some individuals with shoulder, elbow or back problems, arthritis, high blood pressure or during pregnancy.

Fitness Training Tips:

Keep upper arm and elbow in a fixed position and held close to the body throughout entire range of motion.
Use slow and controlled movements.