How to do it
Plant your feet flat on the floor and brace your glutes to steady your torso.
- 1
Lie on a flat bench holding a dumbbell in one hand with a supinated grip (palm facing up).
- 2
Extend your arm above your chest, then bend your elbow to lower the dumbbell towards the same side shoulder.
- 3
Extend your arm to return to the starting position.
- 4
Complete the desired number of repetitions before switching arms.
Expert tip
Ensure that your elbow is pointing straight up and does not flare out to the sides to maintain proper form and isolate the triceps.
Common mistakes
- ✕Lowering toward the opposite shoulder
- ✕Bending the wrist backward under the load
- ✕Yanking the dumbbell up to start each rep