- Lie on flat bench holding one dumbbell above shoulder, palm facing in.
- Bend elbow to lower dumbbell beside head without moving upper arm.
- Extend arm fully, contracting triceps at the top.
- Hold kettlebell at shoulder height, feet shoulder-width apart.
- Dip slightly at knees, then drive upward, pressing kettlebell overhead.
- Lock out arm briefly, then lower kettlebell under control.
- Use a bar attachment. The cable should be set all the way to the top of the machine.
- Face away from the machine with your elbows up and the attachment just behind your head.
- Extend at the elbows until you feel a contraction in your triceps and then flex at the elbow back to the starting position.
- Face away from cable, hinge at hips, and grasp handle behind head.
- Keep upper arm still and extend elbow until arm is straight.
- Squeeze tricep at the top, then slowly return to starting position.
