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Straighten your hands out in front of you as you did with the dumbbell Flyes. Proceed to lower the excess weight towards your mind by just bending your elbows. Take it back to full extension and replicate up. Tricep Kickback: This exercise is done just with one arm at a time. To train the proper hand, stand to the left of a bench and place your right knee on the bench. Leave your remaining leg straight and place it firmly on the floor. Ensure that your back is straight. Grab the dumbbell with your right hand and take it half real way between your body and the bench, keeping your elbow bent. Your upper arm should be to your body and your forearm perpendicular to your body parallel.