1.

Single Arm Tricep Kickback (Bench Supported)

The single-arm tricep kickback exercise has you kneeling on the bench and
supporting your upper body with your non-working arm and knee. Your body
should be in a tabletop (flat back) position. Start with a dumbbell in one hand and
your upper arm in line with your back.
Extend at the elbow until your arm is fully straightened, contracting your triceps.
Then slowly return to a rough 90-degree bend at the elbow before performing
your next repetition.

2. Bent Over Tricep Kickbacks

Start with a dumbbell in each hand and your feet hip-width apart. Hinge forward
at the hips until your torso is just off parallel to the ground. Have your elbows
bent and upper arms in line with your torso. Extend at the elbow until both arms
are straight and then return slowly to starting position.
3. CLOSE GRIP DUMBBELL PRESS
Lie flat on a bench with a dumbbell in each hand on fully extend arms above your
chest. Your arms should be stacked on top of your shoulders and your palms
should be facing each other. Lower the dumbbells down by bending at the
elbows. The end of the movement should see you with your elbows bent at 90-
degrees and close by your sides.

4. SKULL CRUSHERS
Lie flat on a bench with a dumbbell in each hand and your feet flat on the floor.
You should begin with your arms extended in a straight line from your shoulders,
upwards. From here, by bending at the elbow only, lower the dumbbells down to
either side of your head. Once the dumbbells reach your ears (or around there),
push the dumbbells back up until your arms reach full extension/elbow lockout.
5. SITTING DUMBBELL TRICEP EXTENSIONS
Begin seated on a bench with a single dumbbell held between your hands. Raise
your arms (and the dumbbell) above your head and then bending at your elbows,
lower the dumbbell behind your head to form a 90-degree bend at the elbows.
Hold here for a second and then push back up to starting position.
The 90-degree bend in your elbows once the dumbbell is lowered behind your
head is not gospel – should you wish to lower the dumbbell beyond this angle at
the elbows, you can do so. The further you lower the dumbbell, the more stretch
through the triceps. This can increase your ability to gain mass through this
exercise.

6. STANDING SINGLE ARM TRICEP EXTENSIONS

Start by standing with your feet shoulder-width apart and holding a dumbbell in
one hand with a pronated grip. Your non-working hand can be by your side or on
your hip. Lift your arm up overhead and go into starting position, which is with
your elbow bent and the dumbbell lowered behind your head. Push the dumbbell
back upwards above your head until your arm is fully extended, and your elbow is
locked out.