Exercise Advice: Sit at the end of a flat bench while holding onto two dumbbells. Slowly lean your upper body down as displayed in the exercise photo. Keep your arms tucked into your sides at a 90 degree angle. Slowly extend your arms out and keep your elbows in. At full extension of the movement, make sure to keep a little bend in your arms and all the tension on your triceps. Slowly lower the dumbbells back to the starting position.