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Flat Bench Tricep Extension. Next, place your heels on an adjacent, flat surface, keep your feet close together. Use two hands to grasp the dumbbell in a perpendicular fashion with palms facing in and up underneath the top bell.
Use two hands to grasp the dumbbell in a perpendicular fashion with palms facing in and up underneath the top bell. To target the inner/long head of the triceps brachii muscle. Lower the dumbbells behind your head (or to the sides of your head) by breaking at your elbows.
