1. Set up your stance: Stand with your feet shoulder-width apart and a slight bend in your knees for stability.
2. Prepare the barbell: Grip a barbell with both hands using an overhand grip (palms facing forward) and hold it at arm's length above your head.
3. Find the starting position: Keep your elbows close to your head and upper arms perpendicular to the floor. This is your starting position.
4. Lower the barbell: Inhale and slowly bend your elbows to lower the barbell behind your head. The movement should occur only at your elbow joints.
5. Check your range: Lower the weight as far as your flexibility allows without moving your upper arms.
6. Raise the barbell: Exhale as you extend your elbows to raise the barbell back to the starting position, fully contracting your triceps at the top.
7. Maintain control: Perform the desired number of repetitions before safely returning the weight to its starting position or racking the barbell.
Tips: Keep your core engaged to stabilize your torso and avoid arching your back. Perform the movement in a controlled manner to prevent momentum from aiding the lift. Start with a light weight to perfect the form before attempting heavier weights. Ensure your elbows do not flare out; they should stay pointed forward to keep the focus on the triceps.
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