Instructions

1. 1

   Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your face as a supinated grip is required to perform this exercise.

2. 2

   Place your non lifting hand on your bicep for support.

3. 3

   Slowly begin to lower the dumbbell down as you breathe in.

4. 4

   Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).

5. 5

   Repeat until you have performed your set repetitions.

6. 6

   Switch arms and repeat the movement.

7. 7

   Switch arms again and repeat the movement.