Dumbbell Triceps Extension in Cross-Legged Position

1. Starting Position:
- Sit down on a comfortable surface, with your legs crossed in a cross-legged position. Ensure your back is straight and your core is engaged.

2. Hand Positioning:
- If using a dumbbell, hold it with both hands. Your palms should be facing upward, gripping the dumbbell with your thumbs wrapped around it.

3. Arm Placement:
- Raise the dumbbell above your head, fully extending your arms. Your elbows should be close to your ears and pointing forward.

4. Movement:
- Slowly lower the dumbbell behind your head by bending your elbows. Keep your upper arms stationary and ensure that only your forearms move.
- Lower the dumbbell until your forearms are parallel to the ground or until you feel a comfortable stretch in your triceps.

5. Return to Starting Position:
- Press through your palms and extend your arms back to the starting position, keeping your elbows close to your head.

6. Repetitions:
- Perform 10-15 repetitions. Focus on controlled movement to maximize the engagement of your triceps.

7. Breathing:
- Inhale as you lower the dumbbell and exhale as you press it back up.

8. Tips:
- Maintain a straight posture throughout the exercise.
- Start with a lighter weight to ensure form and control before progressing to heavier weights.
- If you are not using a dumbbell, you can perform the movement using just your body weight.