Bent Over Tricep Kickbacks (with bench)

1. Place one knee about halfway along the length of a bench, and bend forward so that the corresponding hand can be firmly placed firmly at the end of the same bench (your hand should be at one end, your foot should be top down at the other end)

2. Pivot forward at the hips to ensure that your upper body now runs parallel to both the bench and the floor

3. With your free hand, take a firm grip of a dumbbell, with your palm facing inward, and bring your elbow up to the outside of your ribcage with the dumbbell hanging towards the floor, there should be a 90-degree bend in your arm. This is the starting position

4. By pivoting at the elbow, extend the dumbbell back towards the side of your glute until your arm is fully extended along your body

5. Briefly pause, flexing the triceps slightly, before lowering the dumbbell back down in a controlled manner