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Steps
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Bend at the waist as shown and place one hand on a bench for support.
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Keep your back straight and parallel to the ground.
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With your legs one shoulder’s width apart, hold your upper arm parallel to your back and your lower arm perpendicular to the ground.
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Exhaling as you lift the weight, straighten your arm so that it becomes parallel to the ground.
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Inhale while you return the weight to starting position.
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Options: Another popular way of working the triceps is to perform this exercise from a standing position, lifting the weight up over the body. I do not recommend this for beginners, because it can easily injure your back.
Keep control while raising and lowering the weight. It’s easy to throw your back out if you lift too much or cheat by using your back muscles.
