<iframe src="https://player.vimeo.com/video/262900619?background=1" width="640" height="360" frameborder="0" allowfullscreen></iframe>
kneeling on the bench with your off hand down, grabbing the dumbbell and pushing it back flexing your tricep. Keep your elbow as tight to your body as you can. Keep your upper arm still while kicking your arm back.