1. Stand with your feet shoulder-width apart and a slight bend in your knees for stability. Hold a dumbbell with both hands and extend your arms above your head so that the dumbbell is directly overhead.
2. Keep your elbows close to your head and pointing straight up throughout the exercise. This is your starting position.
3. Slowly lower the dumbbell behind your head by bending your elbows. Keep your upper arms still; only your forearms should move.
4. Lower the weight until you feel a good stretch in your triceps, but avoid moving your elbows or letting them flare out.
5. Pause briefly at the bottom of the movement.
6. Contract your triceps to straighten your elbows and raise the dumbbell back to the starting position.
7. Repeat the movement for the desired number of reps and sets.
Ensure you choose a weight that allows you to perform the exercise with good form while working out the target muscles. If you're new to this exercise, consider starting with lighter weight and focus on form and control before increasing the weight.
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