How to do a Bench Dumbbell Triceps Extension

Preparation
1. Lie on a flat bench.
2. Your feet should be flat with toes pointing straight ahead.
3. Hold a barbell in both hands with elbows flexed as illustrated.

Movement
4. Extend your elbows until your arms are straight.
5. Hold.
6. Slowly lower the barbell toward your forehead by flexing your elbows. Be sure to keep your low-back in a neutral position throughout the exercise. Do not let it excessively arch off the bench.
7. Repeat.

Safety
As with barbell curls, keeping your hands too close together on the bar can increase stress on your elbows. Instead, opt to have your hands shoulder-width apart to decrease joint stress.

Do 3-5 sets and 6-12 repetitions.

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