Kick of triceps with dumbbell knee supported on a flat bench

Extend the elbow while keeping the upper arm as stable as the variation allows. Return slowly and do not let the resistance pull the joint back abruptly. Use a steady tempo: control the return phase in particular and avoid relying on momentum. Exhale through the hardest part and inhale as you recover the starting position.

Check that the movement stays stable in both directions and that the torso is not compensating. The goal is controlled loading of shoulders and triceps; match resistance and range to a intermediate level and never force a painful repetition. Make sure the bench is stable and that the shoulders, pelvis or feet do not shift during the set.