Lying Triceps Extension

How to do it

1. Lie back on a flat bench holding one dumbbell with both hands, cupped under the top end, arms extended straight above the chest.
2. Brace the core and lock the upper arms in place, angled slightly back so they stay fixed throughout the set.
3. Bend only at the elbows over about 2 counts to lower the dumbbell in an arc behind the head, keeping the upper arms still throughout.
4. Lower until the forearms are roughly parallel to the floor and a stretch is felt through the triceps.
5. Reverse the motion and extend the elbows to press the dumbbell back up and over the chest to the start.
6. Squeeze the triceps hard at full extension without letting the elbows flare outward.

Muscles worked

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