Lying Dumbbell Extension.

Make every rep count.

1. 01

   Sit on the end of a flat bench with a dumbbell on each thigh, then carefully lie back and bring the weights to arms’ length above your chest.

2. 02

   Hold the dumbbells separate with a neutral grip (palms facing each other). Keep your core braced and shoulders set back on the bench.

3. 03

   Only bend at the elbows: keep your upper arms steady and angle your elbows slightly toward your hips (don’t let them flare).

4. 04

   Slowly lower the dumbbells down beside your head until they’re roughly ear level, keeping control the entire way.

5. 05

   Pause briefly, squeeze your triceps, then press the dumbbells back up to the start.

6. 06

   Stop just short of locking out your elbows at the top, and repeat for your reps.