Primary Muscle: Triceps
Equipment: Dumbbell
Level: Advanced
Purpose: To target the inner/long head of the triceps brachii muscle.
Execution: Lay on a flat bench with your back flat with a dumbbell in each hand and press them up over your body with a neutral grip. Keeping your elbows locked in place, lower the dumbbells slowly by bending your elbows. Lower the dumbbells until your arms are about 90 degree. Drive the dumbbells back up through your triceps, straightening your arms. Be sure to squeeze your triceps at the top of each rep but avoid locking your elbows.