Technique - Start by sitting down on the end of a flat weight bench with your legs apart and your feet well planted for stability. Extend both arms vertically keeping your back straight. At this point it is easier if someone can hand you the dumbbell. Grip the dumbbell one hand flat on top of the other on the far plate weight of the dumbbell. Starting in a vertical position, inhale as you lower the dumbbell down behind your head in a slow, controlled manner not allowing your arms to hit a resting point. Exhale as you extend the dumbbell back to the starting position again not allowing your arms to fully lockout before performing the next rep as this will maintain pressure on the tricep muscles and increase the overall benefits of the exercise.