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Lie face up with bench at 10 to 15 degree angle. Anchor feet at the end of the bench. Maintain lower back in a flat or neutral position (slight arch). Hold dumbbells approximately shoulder width apart. Keep arms vertical and dumbbells just below chest with wrists straight. Squeeze together (retract) shoulder blades and maintain position throughout entire exercise. Throughout motion, upper arms stay next to the body. In a controlled motion, start lowering dumbbells until upper arms are approximately parallel to floor. Hands must remain over elbows. While maintaining the controlled motion, push dumbbells up to starting position without locking out elbows. Do not allow muscles to relax before next repetition.
Here are a few suggested alternative exercises:
Ball Band French CurlBall Band Triceps KickBackBand KickBacksBand Overhead ExtensionBand Tricep ExtensionClose Grip Bench Press - BarbellClose Grip Dumbbell PressDumbbell Lying ExtensionTricep Extension - Hammer Strength
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