Sit on an incline bench with a dumbbell in one hand, resting on your thigh.
Lean back on the bench and use your thigh to help raise the dumbbell to shoulder height.
Rotate your wrist so that your palm is facing inward, towards your body.
Press the dumbbell up and away from your body, extending your arm fully.
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
Repeat for the desired number of repetitions, then switch arms.
Activation
Triceps
PrimarySets
3–5
Reps
8–12
Rest
60s