• MAIN MUSCLES: Triceps
  • EXERCISE TYPE: Isolating-(Single-Joint) 
  • EXPERIENCE LEVEL: Beginner, Mid-level


  1. Get one knee on the bench.
    Grasp the same side of the bench with your hand for body support and balance.
  2. Lean forward slightly so that the body is parallel to the floor. The spine should be straight. The neck is aligned with the back. The gaze is directed forward.
  3. The abdomen is pulled in, the abdominal muscles are tense.
    Place the other foot on the floor for support.
  4. Take a dumbbell in your free hand and bend your elbow at a right angle. This is the starting position.
  5. Raise your bent elbow so that your shoulder is parallel to the floor. The forearm with the dumbbell is directed downward. Take a breath.
  6. Exhaling, extend your elbow straight back until your arm is completely straight.
  7. The triceps at this moment should be as tense as possible, and the position of the shoulder should be fixed.
  8. Hold the dumbbell in a straight hand for a few moments.
    While inhaling, gently return your hand to its original position.
  9. Repeat as many times as necessary and change sides.