How to perform it

1. 1

   Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.

2. 2

   Hold a dumbbell with both hands and extend your arms straight up above your chest, palms facing each other.

3. 3

   Keeping your upper arms stationary, slowly lower the dumbbell in an arc behind your head until your forearms are parallel to the ground.

4. 4

   Pause for a moment, then contract your triceps to bring the dumbbell back to the starting position.

5. 5

   Repeat for the desired number of repetitions.

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