This is an advanced exercise to isolate and work the tricep muscles. · Lie flat in a bench with your head at one end and your feet placed firmly on the floor. · Grasp a dumbbell in one hand and raise it to a position above your chest, with your palm facing your feet. · Place your free hand under the shoulder to support your other arm. · Slowly lower the weight moving only your forearm and elbow towards and away from your chest. · Repeat with your other arm.