Primary Muscle Group: Arms
Stand with knees bent, one foot in front of the other, putting one hand on a low bench for balance. Take a dumbbell in the opposite hand, bend your arm and raise your elbow back and up to about shoulder height, elbow close to your side and letting the dumbbell hang straight down below it. Now keeping your elbow stationary, press the weight back until your forearm is about parallel to the floor. Hold here for a moment and give the triceps an extra flex, then slowly come back to the starting position.