Muscles Worked: Triceps, rear deltoid, core muscles.

Starting Position: Place one knee and one hand on the bench. Grab the dumbbell and place on the side that you are working. Your palm should be facing your body.

Exhale: Extend your elbow so that your arm becomes straight.
At the top of the extension, bend your wrist so that the pinky side of your finger comes up to the ceiling.

Inhale: Return to the starting position.



1.    Keep your back as straight as possible to improve core strength during this exercise.

2.    Always remember to extend your wrist after fully extending your arm.