The Bench Supported Triceps Kickback is a fantastic exercise to isolate and strengthen the triceps. Here’s how to perform it:

1. **Setup**:
– Position a flat bench in front of you and hold a dumbbell in one hand.
– Place your opposite hand and knee on the bench for support. Your back should be flat, and your torso should be parallel to the ground.
– Start with your working arm holding the dumbbell, bent at a 90-degree angle, with your upper arm in line with your torso.

2. **Execution**:
– Begin by extending your elbow, straightening your arm fully behind you. Keep your upper arm stationary and focus on contracting your triceps as you extend your arm.
– Avoid swinging the dumbbell or using momentum; the movement should be slow and controlled.
– Continue to extend until your arm is fully straightened and parallel to the ground.

3. **Return**:
– Slowly bend your elbow to bring the dumbbell back to the starting position, maintaining control throughout the movement.
– Repeat the movement for the desired number of repetitions before switching to the other arm.

4. **Breathing**:
– Exhale as you extend your arm, and inhale as you return to the starting position.

This exercise effectively targets the triceps and can be incorporated into your upper body workout routine. Remember to use a weight that allows you to perform the exercise with proper form without straining.