Body And Fitness Blog

This is quite similar to the French curl, in that it is a dumbbell exercise. The major difference is that this exercise utilises a flat bench, which you lean against with the non-exercising arm and knee of the same side. The stance should be similar to that used in bent over dumbbell rowing.

The trick with this exercise is not to concentrate on using heavy dumbbells, but to instead concentrate on perfect technique. This exercise is used to define the shape of the triceps, not to pile on the muscle, and as such heavy weights are not required.

The starting position is with the exercising upper arm level with the body, bent at the elbow, with the lower arm dropping vertically to toward the floor, holding a dumbbell. Contract the tricep, thus extending the arm until it is straight. You should spend about 2-3 seconds doing this, then hold at the top for at least a second, before lowering slowly back to the starting position.