An isolation movement that trains your triceps, done with a dumbbell.
Muscles you'll work
TricepsPrimary
How to do it
Lie on a flat bench with a dumbbell in each hand, palms facing each other (neutral grip) or facing your feet (pronated grip).
Extend your arms straight up above your chest, keeping a slight bend in your elbows. Your elbows should be positioned wider than they would be for a standard close-grip press.
Keeping your upper arms relatively stationary, slowly bend your elbows and lower the dumbbells towards the sides of your head or shoulders. Maintain the wide elbow position throughout the movement.
Feel the stretch in your triceps.
Pause briefly at the bottom, then forcefully extend your arms, pushing the dumbbells back up to the starting position by contracting your triceps.
Do not lock your elbows at the top of the movement. Repeat for the desired number of repetitions.
