This bodybuilding exercise will work the triceps, and needs to be done in a training room at a fitness center. You will need free weights for this exercise, and can use either one or two dumbbells. It is a great exercise to help build muscle definition in the tricep, as well as lose those 'bingo wings' in your arms!

Body Parts

  • Triceps
  • Triceps Brachii


  • Sit on a flat bench.
  • Hold the dumbbells and fully extend the arms up.
  • Hold the weights at shoulder width with the thumbs pointing back.
  • Pull the shoulders lightly back.
  • Suck in the stomach and contract the abdominals.
  • Keep the head and back straight.
  • Avoid bending the wrists.


  • Bend the forearms while keeping the elbows up.
  • Lower the weights behind the shoulders.
  • Keep the elbows in place.


Keep the back straight. Keep the abdominals contracted. Never lock the elbows. Keep the wrists straight.