1. Sit on a bench with back support holding a dumbbell in both hands. Your feet should be flat on the floor, positioned shoulder-width apart to help with balance.
2. Start with the dumbbell held overhead at arms' length, both palms pressing on the inner side of the weight plate of the dumbbell, and your arms fully extended. Your elbows should point forward.
3. With a slow and controlled movement, lower the dumbbell behind your head by flexing your elbows. Keep your upper arms close to your head and parallel to the ground, elbows pointed upward.
4. Lower the dumbbell until your forearms touch your biceps, or as far as comfortably possible, ensuring your elbows stay in place and do not flare out.
5. Once you have lowered the dumbbell to a comfortable stretch in your triceps, reverse the movement by extending your elbows, and push the dumbbell back up to the starting position.
6. Keep your core tight and back straight throughout the movement; this will help stabilize your body.
7. Repeat the movement for the desired number of reps and sets.
Tips: - Begin with a lightweight to ensure proper form before moving on to heavier weights. - Don’t rush the repetitions; maintain a slow and controlled tempo. - Avoid locking your elbows when you reach the top of the movement to keep tension on the triceps. - Make sure to breathe out as you extend your arms and breathe in as you lower the weight.
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