Seated Dumbbell Triceps Extension
Grab a pair of dumbbells. Sit on a flat bench. Lift the dumbbells (palms facing each other) over your head until your both arms are fully extended.
Keeping your upper arms close to your head, lower the dumbbells behind your head. The forearms should be parallel to the floor and the elbows bent in a 90 angle.
Extending your arms and using your triceps raise the dumbbells back to the starting position. Repeat the exercise according to the training plan.