Choose a dumbbelland sit on the end of a flat bench with the dumbbellresting on your thighs. Hold the dumbbell with a neutral grip using your left hand.

Lieback on the bench and extend the dumbbellabove your head fully extending your left arm.

Bending at the elbowonly, keeping your elbowfixedand pointingat your hips, slowly lower the dumbbell down beside the left side of your head your head until it is about level with your ear.

Pause and squeeze the tricep. Then raise the dumbbellback to the starting position.

Do not lock your elbowout, and then repeat for desired reps.

Exercise Tips:

It's important to keep your elbows in and facing toward your hips. Don't let them flare out as you lower the dumbbells down.

Keep the rep timing slow and control the weight throughout the set.