- A flat bench or stable chair
1. Starting Position:
- Sit upright on a flat bench or sturdy chair with your feet flat on the floor, shoulder-width apart.
- Hold a dumbbell in each hand. Lift the dumbbells overhead, fully extending your arms while keeping your elbows close to your head. Your palms should face each other.
2. Movement:
- Begin by lowering one dumbbell behind your head by bending at the elbow, keeping the upper arm stationary. Ensure your elbow stays close to your ear.
- Slowly lower the dumbbell until your forearm is parallel to the ground or slightly below.
3. Return to Start:
- Press the dumbbell back up to the starting position by extending your arm fully.
- As you return to the starting position, simultaneously lower the other dumbbell behind your head, repeating the same motion.
4. Breathing:
- Inhale as you lower the dumbbell, and exhale as you press it back up.
5. Repetitions:
- Perform 10-15 repetitions on each arm, alternating between the two.
6. Tips:
- Maintain a straight back and core engagement throughout the exercise to avoid leaning forward.
- Start with lighter weights to ensure proper form, and gradually increase as you gain strength.
- If you find it difficult to balance, you can keep your feet wider apart or use a bench with a backrest.
7. Cool Down:
- After completing your sets, stretch your triceps and shoulders to enhance flexibility and reduce muscle soreness.
