How to do it
Grip the bar with hands shoulder-width apart using a pronated grip.
- 1
Lie on a flat bench with a barbell, and extend your arms straight above your chest.
- 2
Slowly lower the barbell towards your forehead by bending your elbows.
- 3
Extend your elbows to raise the barbell back to the starting position.
- 4
Repeat for the desired number of repetitions.
Expert tip
Keep your upper arms perpendicular to the floor throughout the exercise to isolate the triceps effectively.
Common mistakes
- ✕Flaring the elbows outward
- ✕Dropping the bar too fast
- ✕Hyperextending the wrists backward