1. Select an appropriate weight of dumbbells and position yourself on a flat bench. Sit down with your feet placed flat on the floor and a dumbbell in each hand.
2. Lean forward at your waist while keeping your back straight, and hold the dumbbells with your palms facing in. Your torso should be almost parallel to the floor.
3. Pin your upper arms against your sides and keep them immobile throughout the exercise. This position should be maintained from start to finish.
4. Breathe out as you use your triceps to lift the dumbbells behind you by extending your arms. The focus should be on moving the forearms.
5. Pause briefly at the top of the movement when your arms are fully extended and your triceps are contracted.
6. Inhale while lowing the dumbbells back to the starting position in a controlled manner without allowing your upper arms to move.
7. Aim for 3-4 sets of 8-12 repetitions, adjusting the weight to ensure proper form and the right level of challenge.
Always keep your movements controlled and focused, and avoid using momentum to lift the weights. If you're new to this exercise, start with lighter weights to master the technique before increasing the load.
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