This exercise strengthens and defines the triceps.  Muscles Involved:  Triceps.

Body Alignment:
o  Lie down on a flat bench with a dumbbell in each hand.
o  The dumbbells are parallel to your body with your palms facing each other
o  Place your feet flat on the floor.
o  You may place your feet on the bench to brace your back and prevent it from arching.
o  Press the dumbbells up, your arms are extended over your head and you are looking straight up.
o  Brace the transverse abdominals.

Movement:
o  Slowly lower the dumbbells down toward your shoulders.
o  Keep your elbows pointed up toward the ceiling.
o  Extend your arms back up to the starting position.
o  Hold for a second contracting the triceps.
o  Repeat.

Training Tip:

Make sure to move the dumbbells slowly and contract the triceps at the top of the movement.