This along with the Triceps Push Down is one of the most beneficial exercises for the arms. It helps you to isolate your triceps. · Standing along side a flat bench, bend your left knee and place it on the bench. · Place your left hand on the bench for support, keeping your back at a 45 degree angle. · Hold a dumbbell in your right hand and place your right foot on the floor. · Bend your right arm and raise it up to your shoulder, then with controlled motion kick it back, fully extending your arm. · Switch arms and repeat.