Lying Dumbbell Triceps Extension: 3-4 Sets Of 8-10 Reps

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Lying Dumbbell Triceps Extension: 3-4 Sets Of 8-10 Reps

(Superset with Cable Straight-Bar Curl)

Lie back on a bench and start with the dumbbells directly overhead and your arms straight. Slowly lower your arms to about a 45-degree angle. Lower the dumbbells behind your head, hinging at the elbows. Keep your abs tight and the rest of your body rigid.

"If you're doing your workout while talking on your phone or having conversations, the intensity is not there," Dutra says. "You need to up that intensity if you want to break past plateaus. Welcome the pain—it's going to make you better."