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    Muscles worked: Triceps

    Grab a set of dumbbells and lie back on a flat exercise bench and bend your knees and place your feet flat on the surface of the bench. Extend your arms straight up from your shoulders. Rotate your hands so your palms are facing one another. Keep your hands shoulder width apart. Keeping your arms and the rest of your body still, slowly bend your elbows and lower the dumbbells to the rear of you going downward in a semicircular arc until the dumbbells are level with the surface of the bench. Using your triceps, press the dumbbells back up in a semicircular arc to the starting position. Hold there for one second and contract your triceps. Repeat for the number of reps assigned.
    Note You can also do this exercise on a incline bench. It still works your triceps in the same manner, but it makes for a good change and brings variety to your workout.
    Don't let your elbows travel outward when you lower the weight. Keep them directly pointing upward to fully isolate the triceps. Don't lower the weight directly downward or upward, keep the movement in a semicircular arc throughout the entire movement.

    Alternate exercises: Lying tricep extensions (BB)

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