1. Grab a dumbbell and sit on a bench, preferably a utility bench that has a back support, as you place the dumbbell upright on top of your thigh. 2. Clean the dumbbell up to bring it to shoulder level and then extend the arm over your head so that the whole arm is perpendicular to the floor and your upper arm is next to your head. The dumbbell should be held above you. The other hand can be kept fully extended to the side, rested against your torso or grabbing the bench. 3. Rotate your wrist so that the palm of the hand is facing forward. This is your starting position. 4. Slowly lower the dumbbell behind your head in a semicircular arc as you hold the upper arm stationary. As you come down with the weight, your thumb should be pointed toward the floor and pinkie toward the ceiling. 5. When your tricep is fully stretched, return to the starting position by using your tricep and extending your arm. Only the forearm moves throughout the movement. 6. Repeat the movement for the recommended amount of repetitions. Variation: This exercise can also be performed from a standing position.