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Extension with two hands on the triceps: working muscles and technique Sit on edge of the bench, holding the in both with a neutral grip (the palms of the arms turned you). Bend your knees slightly and tilt your torso forward until your back is parallel to the floor. your head straight. Bend your elbows. There should be a 90 degree angle between the forearm and shoulder. This will be your starting position. Keeping your shoulders stationary, as you exhale, lift your weight while straightening your arms. Only the forearms should move.