1st step: Place the dumbbells on each side of the same end of the bench; then place one knee in the center of the bench and place that same knee's side hand flat on or near the end of the bench where the dumbbells are off to each side while keeping the leg of the foot that is on the floor slightly bent. Remember to keep your back as naturally straight as possible.
2nd step: Next, reach down and pick up the dumbbell with the hand that is not on the bench and hold it firmly. The palm that is on the bench should stay on the bench and the palm of the hand that is holding the dumbbell should be facing inward, toward your body, the entire time until are finished doing the exercise for this arm and have set the weight back on the floor.
3rd step: As you keep your back as naturally straight as possible while it is anywhere from parallel to the floor or 45 degrees or slightly more to the floor, while firmly holding the weight, lift your elbow to your side at the same level of your rib cage. Your elbow joint should be making approximately a 90 degree angle between your upper and lower arm while next to your ribs and side. Your lower arm, forearm, should be perpendicular, pointing, to the floor while your elbow is held near your ribs. This is the starting position. This is the beginning of the repetition.
4th step: Now breathe out as you extend your lower arm, forearm, in an arching motion back and away from the starting position so that the dumbbell moves towards your butt and lower back until it is in-line, close to, or just above your butt/lower back. Squeeze your tricep at the peak of this movement. This is the positive movement of the repetition. This is the middle of the repetition.
5th step: After squeezing for a moment, breathe in as you slowly lower the weight back down to the starting position. This is the negative movement of the repetition. This is the end of the repetition.
Repeat steps 3 through 5 until you have finished the number of repetitions for the day for this exercise for that arm.
6th step: In order to do the other tricep you will have to stand back up and move to the other side of the bench and place the other knee in the center of the bench and place that same knee's side hand flat on or near the end of the bench where the dumbbells are off to each side while keeping the leg of the foot that is on the floor slightly bent. Remember to keep your back as naturally straight as possible.
7th step: Next, reach down and pick up the dumbbell with the hand that is not on the bench and hold it firmly. The palm that is on the bench should stay on the bench and the palm of the hand that is holding the dumbbell should be facing inward, toward your body, the entire time until you are finished doing the exercise for this arm and have set the weight back on the floor.
8th step: As you keep your back as naturally straight as possible while being anywhere from parallel to 45 degrees to the floor, while firmly holding the dumbbells, lift your elbow to your side at the same level of your rib cage. Your elbow joint should be making approximately 90 degree angle between your upper and lower arm while next to your rib. Your lower arm should be perpendicular, pointing, to the floor while your elbow is held near your ribs. This is the starting position for the other arm. This is the beginning of the repetition.
9th step: Now breathe out as you extend your lower arm so that the weight moves in an arching motion back and away from the starting position so that the dumbbell moves towards your butt and lower back until it is in-line, close to, or just above your butt/lower back and squeeze at the peak of this position for a moment. This is the positive movement of the repetition. This is the middle of the repetition.
10th step: After squeezing for a moment, slowly lower the weight back down to the starting position as you breathe in. This is the negative movement of the repetition. This is the end of the repetition.
Repeat steps 8 through 10 until you have finished the number of repetitions for the day for this exercise for that arm.
11th step: Once you have finished the number of repetitions required for the other arm, you can lower the weight back down to the place where you picked it up from, and then stand up.