Fa'alautele ma lima e lua i luga o triceps o lo'o nofo i se fa'asaga

Flattening both hands on the triceps sitting in the slope — technique of the exercise:

1. Sit on a horizontal bench. Grab the dumbbells with a neutral grip (palms facing you).
2. Punu ou tulivae ma punou i luma, punou i le puimanava e pei ona faaalia i le ata. Taofi sa'o lou tua, toetoe lava tutusa ma le fola. Sii luga le ulu.
3. Part of the arm from shoulder to elbow is aligned with the line of the torso, parallel to the floor. Arms bent at the elbows at a right angle so that the forearms are perpendicular to the floor. This will be your initial position.
4. Taofi ou tauau, faʻamalosi ou triceps e sii i luga le mamafa, faʻasaʻo lima. I le taimi o le faʻatinoina o lenei gaioiga manava manava. O le gaioiga ua na o le lima.
5. A maeʻa sina malologa puupuu ile manava, faʻagasolo malie le dumbbells, toe faʻafoʻi lima ile tulaga amata.
6. Faamaea le numera manaʻomia o toe fai.

Variations: you can also perform the exercise, making alternate extension with each arm.