1. Start Position Exhale as you slowly raise the dumbbell.
2. Middle Position As you raise, concentrate on bending from your elbow only. Keep your upper arm stationary.
3. End Position Continue to extend your arm without locking out your elbow. Do not fully extend your arm. Hold for 1/2 a second, squeezing your tricep.
4. Return to Middle Inhale as you slowly return to starting position.
5. Return to Start Hold for 1/2 a second, feeling the stretch in your tricep. Repeat the movement for the recommended number of repetitions. For each set, perform the entire exercise for one arm first, then for the other arm.

Start at this Position:

• Seated on the flat bench or seat, grip the dumbbell with one hand.
• Position the dumbbell overhead, keeping your elbow as close to your ear as possible.
• Use your free hand to stabilize your weight-bearing arm.
• Bend from your elbow to lower the dumbbell so that your forearm touches your bicep. The dumbbell is positioned just behind your opposite ear.
• Keep your shoulders level, back straight, and head aligned with your spine.

1. Throughout the entire range of motion:

   • Keep your back straight and head aligned with your spine.
   • Keep your upper arm stationary and your elbow as close to your ear as possible.
   • Move by bending from your elbow only.

2. At end position, do not lock out your elbows.

3. Use your arms to perform the exercise, not your back.

   • Do not perform this exercise if you feel discomfort in your elbows or back.