1. Begin by lying flat on the floor with your knees bent and feet planted.
2. Grasp a dumbbell in each hand with a neutral grip (palms facing each other) and extend your arms above your chest.
3. Keeping your upper arms stationary, hinge at the elbows and lower the dumbbells towards your head slowly and under control.
4. Keep your elbows tucked in, and do not let them flare outwards during the movement.
5. Lower the weights until they nearly touch the floor by the sides of your head or your shoulders, depending on your arm length and mobility.
6. Pause briefly at the bottom of the movement.
7. Flex your triceps to extend your elbows and lift the dumbbells back to the starting position, being careful not to use momentum.
8. Repeat the movement for the desired number of repetitions and sets.
Safety Tips: Select a weight that allows you to maintain proper form and complete the targeted number of reps. Move slowly and deliberately to maximize triceps engagement and reduce the risk of injury. Keep your wrists straight throughout the exercise to avoid strain. Do not jerk your arms or shoulders; focus on isolating the triceps muscles.
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