Your triceps will be the focus in the strength building exercise, and you will only need free weights, so can be done in a training room or at home. This exercise will build muscle in your triceps, whilst trimming fat around the arms. This is a great exercise to create strong tricep definition.

Body Parts

  • Triceps
  • Triceps Brachii


  • Stand next to a flat bench.
  • Place the hand and knee of one side on the bench.
  • Keep the back parallel to the bench.
  • Keep the other foot on the ground with the knee slightly bent.
  • Hold a dumbbell with the free hand, the thumb pointing forward.
  • Keep the arm alongside the body with the elbow bent at a 90 degree angle.
  • Avoid arching the back.
  • Pull the shoulders slightly back.
  • Suck in the stomach and contract the abdominals.


  • Bring the weight back with the arm extending horizontally.
  • Keep the arm close to the body.


Do not look up. Keep the abdominals contracted. Do not lock the elbow. Keep the wrist straight.