1. Starting Position: Select an appropriate weight dumbbell and position yourself beside a flat bench. Place one knee and the same-side hand on the bench to support your body. With your free hand, grab the dumbbell with an overhand grip. Keep your upper arm parallel to your torso, bending your elbow to create a 90-degree angle with your forearm hanging vertically towards the floor.
2. Performing the Exercise: Keeping your upper arm still, exhale as you push the dumbbell backward and upward by extending your elbow until your arm is straight and parallel to your body. Squeeze your triceps muscle at the top of the movement for a second.
3. Returning to Starting Position: Inhale and slowly lower the dumbbell, returning your arm to the 90-degree angle position.
4. Repetitions: Perform the desired number of repetitions. Repeat the exercise with the opposite arm.
5. Tips: Keep your back straight and maintain a neutral spine. Ensure that the movement is controlled and focused on the tricep muscles, avoiding swinging or using momentum. Keep your head in line with your spine, looking down towards the floor.
Remember to start with a weight that allows you to perform the exercise with proper form. Gradually increase the weight or repetitions as you build strength.
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