Set up for the two arm dumbbell extensionby sitting on a 90 degree benchholding a dumbbell above your head using both hands.

Be sure that the dumbbell is secure by holding it with both palms facing upward.

Keep your feet flat on the floor and your back straight. This is the starting position.

Keeping your head up and eyes facing forward, slowly lower the dumbbell behind your head as far as possible, moving only at your elbow joints.

Pause, and then slowly extend your arms back to the starting position, squeezing the triceps.

Repeat for desired reps.

Exercise Tips:

Keep the rep timing slow and controlled.

Don't "rest" at the top of the movement by locking your elbows out.

Focus on keeping your body as still as possible, moving only your forearms.

Don't let your elbows flare out as you move the dumbbell.