Sit on the edge of a sturdy bench with your hands next to your hips, fingers facing forward. Place your feet flat on the floor or elevate them on another bench. Rest a weight plate or dumbbell on your lap (have a partner assist for safety).
Slide your hips off the bench and support your body with your arms extended. Keep a slight bend in your elbows and your torso close to the bench.
Bend your elbows to lower your body until your upper arms are about parallel to the floor. Keep your shoulders down and elbows pointing back—not flared out.
Push through your palms to extend your elbows and return to the starting position. Keep the movement controlled and avoid locking out your elbows at the top.
Exercise Tips
Keep your back straight and avoid
slouching.
Keep your feet in contact with the floor.
Maintain a smooth breathing pattern.
Primary Muscle Group
Triceps
Secondary Muscle Group
Full Triceps
Equipment
Plate
Grip Number
Two Handed
Date Published: Oct 9, 2025
Last Updated: Nov 2, 2025
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