1. Start Position Exhale as you slowly raise the dumbbell.
2. Middle Position As you raise, concentrate on bending from your elbows only. Keep your upper arms stationary.
3. End Position Continue to extend your arms without locking out your elbows. Do not fully extend your arms. Hold for 1/2 a second, squeezing your triceps.
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 triceps. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Seated on the flat bench or seat, grip the dumbbell with both hands.
• Position the dumbbell overhead, keeping your elbows as close to your ears as possible.
• Bend from your elbows to lower the dumbbell so that your forearms touch your biceps.
• Keep your 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 arms stationary and your elbows as close to your ears as possible.
   • Move by bending from your elbows only.

2. At end position, do not lockout your elbows.

3. Reverse the position of your hands with each set.

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

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