Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
Hold a dumbbell in each hand with an overhand grip, palms facing away from you.
Extend your arms straight up over your chest, keeping a slight bend in your elbows.
Lower the dumbbells down towards your chest, keeping your elbows close to your body.
As you lower the dumbbells, twist your wrists so that your palms face towards you at the bottom of the movement.
Pause for a moment at the bottom, then reverse the movement by pressing the dumbbells back up to the starting position.
As you press the dumbbells up, twist your wrists back to the starting position with palms facing away from you.
Repeat for the desired number of repetitions.
Activation
Triceps
PrimarySets
3–5
Reps
8–12
Rest
60s