The Benefits - To develop the all three heads of the triceps. This is a good exercise to isolate the all three triceps heads. In this movement, you will conentrate to one hand at a time and pay attention to working a weak muscle.

Execution - Sit on a bench with a dumbbell extended overhead. Keep your elbow steady, lower the dumbbell behind the head as low as you can until you feel the strong stretch in yur tricep muscle. Press the weight back to the starting postition without cheating with your shoulders.

Tips - Do not pause the movement in any position. Follow the continuous movement. This is a very strict movement to your triceps, so keep your weights moderate to keep up the control and do at least 10 reps.