Hold the dumbbells and lay down on a flat bench in such a way that around 1/4 of your head is over the edge. Stretch your arms with the weights and bend them so that the dumbbells are lowered (make sure they don't touch each other). Just before they touch your forehead, push them up.

Pay attention to your elbows and arms: only the triceps are doing the work, the rest of the arms should not move.

• Don't move the elbows during the exercise

Диаграмата показва най-натоварваните мускули при това упражнение.