1. With one knee on a flat bench and the same side hand resting on it as well, hold the dumbbell in the opposite hand and bring your upper arm to be level with your back.
  2. Begin to contract your tricep to where your dumbbell arm is extending backwards until your arm is completely straight.
  3. After a good squeeze in your tricep, bend at your elbow to bring your arm back to the starting position before repeating.