1. Set the bench: Adjust the bench to an incline position, usually between 30-45 degrees.
2. Sit on the bench: Sit on the incline bench holding a dumbbell in each hand. Extend your arms fully overhead to establish the starting position.
3. Lower the dumbbells: With elbows fixed and pointed inwards, slowly lower the dumbbells behind your head. Keep the motion controlled, bending only at the elbows.
4. Depth of movement: Continue to lower until your triceps are fully extended and your forearms are nearly parallel to the bench.
5. Pause and lift: Pause briefly at the lowest point, then exhale and lift the dumbbells back to the starting position, straightening your arms completely.
6. Focus on form: Maintain close proximity of your elbows to your head and move only your forearms throughout the exercise.
7. Repetition: Continue the movement for the desired number of repetitions while keeping a strict form to prevent injuries and maximize effectiveness.
8. Weight selection: Choose weights that allow for controlled execution and adherence to form throughout the exercise.
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