Setup
Place one knee and hand on a bench for support, keeping your back flat and parallel to the floor. Hold a dumbbell in your free hand with your upper arm tucked against your side and bent at 90 degrees.
How to do it
- Keep your upper arm completely still and pinned to your side throughout the movement
- Extend your forearm back until your entire arm is straight and parallel to the floor
- Squeeze your tricep hard at full extension for a brief pause
- Lower the weight back to 90 degrees with control, maintaining tension
- Exhale as you extend, inhale as you return to the starting position
Watch out for
- ✗Swinging the upper arm or using momentum instead of isolating the tricep
- ✗Not fully extending the elbow, which cuts the range of motion short
- ✗Rotating the torso or letting the shoulder drop during the movement