Seated Dumbbell Triceps Extension
Grab a dumbbell with both hands and sit on a flat bench or a ball. Raise the dumbbell up to the shoulder height and then extend your arms over your head so that the whole arms are perpendicular to the ground and next to your head. The dumbbell should be on top of you.
Slowly lower the dumbbell behind your head as you hold your upper arms stationary. Pause when your triceps are fully stretched.
Return to the starting position by flexing your triceps and repeat the exercise according to the training plan.