1 - Stand next to a flat bench and place one knee and the same-side hand on the bench for support, keeping your back flat and parallel to the floor.
2 - Hold a dumbbell in your free hand with your palm facing inward, and bend your elbow to 90 degrees so your upper arm is parallel to the floor.
3 - Keep your upper arm pinned close to your torso and stationary throughout the movement.
4 - Exhale and extend your forearm back by straightening your elbow until your arm is fully extended and parallel to the floor, squeezing your tricep at the top.
5 - Hold the contraction for a brief moment at the top of the movement.
6 - Inhale and slowly lower the dumbbell back to the starting 90-degree position in a controlled manner.
7 - Complete all reps on one side before switching to the opposite arm and leg.
