Instructions:

1. Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand.
2. Bend your knees slightly and lean forward from your hips, keeping your back straight.
3. Bring your upper arms close to your sides and keep your elbows bent at a 90-degree angle.
4. Extend your arms straight back, squeezing your triceps at the top of the movement.
5. Pause for a moment, then slowly lower the dumbbells back to the starting position.
6. Repeat for the desired number of repetitions.