This exercise can be performed while standing or sitting on a flat bench. Step 1: Hold the dumbbell with both hands and raise it behind your shoulder and head. Step 2: Slowly bring the dumbbell down until your triceps are fully stretched. Step 3: Pause for a second and slowly bring the dumbbell back to the starting position. Do 10-12 reps. Trainer’s Note: At the top of the movement, never lock your elbows and keep all the tension on the muscle to avoid injuries.