Primary Muscle: Triceps
Equipment: Dumbbell
Level: Beginner
Purpose: To target the inner/long head of the triceps brachii muscle.
Execution: From a bent over position near parallel to the floor, grasp a dumbbell with a neutral grip. Keeping your elbows pivoted by your side and your wrist straight, press the weight back and out in a semicircular arc. Squeeze at the peak contraction before lowering the weight slowly to the start position. Allow your forearms to come back as far as possible without moving your elbows before pressing for another repetition.