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Single Arm Tricep Extension With Dumbbell

Isolate the tricep by lying flat on a bench. Raise a single dumbbell over your shoulder so your whole arm is vertical. Keep the upper arm locked, hinge only at the elbow to bring the dumbbell towards your body, with a hammer grip. Stretch at the bottom, slowly up, and squeeze at the top. You can use the other hand to check your arm is staying locked in position.

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