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Hold a dumbbell in one hand. Kneel on bench with the opposite knee, then lean forward from your waist and support your body weight on your free hand. Keep upper arm of weighted hand fixed to your side, and allow to bend to 90 degrees.
Push weighted hand back until elbow is straight. Slowly lower to starting position and repeat. Complete desired repetitions and alternate.
Make sure to relax upper body.
Muscles Worked: Triceps