1. Stand with your feet shoulder-width apart, knees slightly bent. Hold a dumbbell in one hand.
2. Hinge forward at your hips, keeping your back straight, until your torso is nearly parallel to the floor. Place your other hand on your thigh or knee for support.
3. Position your arm so your upper arm is parallel to the floor, bent at the elbow, with your forearm perpendicular to the floor. This is your starting position.
4. Keeping your upper arm stationary, exhale as you extend your elbow to kick the dumbbell back until your entire arm is parallel to the floor.
5. Squeeze your tricep at the top of the movement and hold for a brief pause.
6. Inhale as you slowly return the dumbbell to the starting position.
7. Perform the desired number of repetitions before switching to the other arm.
8. Complete a set for one arm before moving to the other, or alternate arms between each repetition, depending on personal preference or specific workout protocol.
Make sure to keep your elbow tucked close to your body throughout the exercise, and avoid using momentum to lift the weight. The movement should be controlled, focusing on isolating the tricep muscle.
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