1. Starting Position:
- Stand with your feet shoulder-width apart.
- Hold a dumbbell in one hand.
- Raise that arm overhead so that your elbow is close to your ear and your upper arm is pointing straight up.
2. Hand Position:
- Your palm should face forward, gripping the dumbbell firmly.
3. Movement:
- Slowly bend your elbow to lower the dumbbell behind your head. Keep your upper arm stationary; only your forearm should move.
- Lower the dumbbell until your forearm is at around a 90-degree angle, or as far as comfortable.
4. Return:
- Press through your elbow to extend your arm back to the starting position, raising the dumbbell overhead again.
5. Repetitions:
- Perform 8-12 repetitions for one set.
- Switch arms and repeat.
6. Tips:
- Keep your core engaged throughout the movement to maintain stability.
- Avoid flaring your elbow out; keep it close to your head.
- Move slowly and with control to prevent injury.
7. Breathing:
- Exhale as you lift the dumbbell back to the starting position, and inhale as you lower it.
