Dumbbell kickback is another very effective exercise that focuses on the triceps.
Initial position: Place one knee and one hand on the bench. Put your standing leg slightly back and plant your foot firmly on the floor. Make sure your torso is parallel to the floor.
What to do:
Hold a dumbbell with your free hand, position your elbow at your side. Make sure your upper arm is parallel to the floor.
Keep your upper arm fixed and extend your lower arm behind you by contracting the tricep muscle.
Make a short pause, hold this position, and then return to the initial position.
Repeat 20 times.
6. Lateral raises