START: Grasp a dumbbell and straddle a flat bench. Take a stable position so you can't swing the weight up, and hold your working arm adjacent to your body. MOVE: Extend at your elbow until your arm is straight back, then reverse to the start. "Control the motion to ensure that your triceps do all the work, and take each set to failure," Darrem says. "Once the muscle begins to fatigue, I'll continue with partial reps — I don't stop until the muscle is completely depleted of strength and my triceps are on fire."
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The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.