A bilateral elbow-extension exercise performed on a flat bench with two dumbbells and a neutral grip. The upper arms remain nearly vertical as the dumbbells move between forehead level and near-straight arms above the shoulders, targeting all three heads of the triceps.
Lie on a flat bench with head, back and pelvis supported and both feet on the floor.
Hold one dumbbell in each hand with palms facing each other and arms above the shoulders.
Bend both elbows to bring the dumbbells near forehead level while keeping the upper arms nearly vertical.
Extend both elbows to return the dumbbells above the shoulders without turning the movement into a chest press.
Choose a load you can control close to the head throughout the return.
Keep the neutral grip and wrists aligned with the forearms.
Use the demonstrated forehead-level range rather than lowering behind the head.
Exhale during extension and inhale during the controlled bend.
Using an overhand grip instead of palms facing each other.
Moving the upper arms backward and lowering behind the head instead of toward forehead level.
Lowering the elbows and pressing the dumbbells as in a chest press.
Dropping the dumbbells toward the face or snapping the elbows straight.
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