Begin by grabbing a single dumbbell, and raise it over your head. Bend from your elbow, bringing it down across your body behind your head. Get a good triceps stretch at the bottom, then fully extend your arm back to the starting position, flexing your triceps to finish.Do 3 to 4 sets of 10 to 12 reps for each arm. Perform all reps on one arm before switching over to the other.
Begin this exercise by lying down on a flat bench and holding up a single dumbbell with your arms out. With your elbows bent, begin pulling the weight back behind your head until you get a lat and triceps stretch at the bottom. Once you're at the end of the movement, pull the weight back up while extending your elbow. Flex your triceps hard to finish before performing another rep. Do 3 to 4 sets of 10 to 12 reps.