Bent Over Dumbbell Tricep Kickbacks

How to perform

Place one knee and the same-side hand on a flat bench for support. Hold a dumbbell in your opposite hand with a neutral grip (palm facing inward), and keep your back flat and parallel to the floor.
Raise your working arm so your upper arm is in line with your torso and elbow bent at 90 degrees. Keep your elbow close to your side and stationary throughout the movement.
Straighten your arm by extending the elbow, pushing the dumbbell back until your arm is fully extended. Squeeze your triceps at the top of the movement.
Slowly bend your elbow to return to the starting position. Repeat for the desired reps, then switch arms.

Place your other hand on the bench for support.
Keep your elbow fixed at a point and avoid moving your shoulder.
Keep your muscles active, and don't let the dumbbell fall freely while returning.