<ul>
<li>Lie flat on a bench with a dumbbell in each hand, arms extended above your chest.</li>
<li>Keep your feet flat on the floor and your core engaged.</li>
<li>Bend your elbows to lower the dumbbells toward your forehead, keeping your upper arms stationary.</li>
<li>Extend your elbows to push the dumbbells back up to the starting position, fully straightening your arms.</li>
<li>Squeeze your triceps at the top of the movement.</li>
<li>Repeat for the desired number of reps.</li>
</ul>
<p>&nbsp;</p>