1. Sit on a bench with back support, holding a dumbbell in each hand.
2. Raise the dumbbells overhead, fully extending your arms, palms facing each other.
3. Keep your elbows close to your head and your back straight.
4.** Slowly bend your elbows** to lower the dumbbells behind your head until your forearms are just below parallel to the floor. Keep your upper arms stationary.
5. Pause at the bottom of the movement, then extend your elbows to raise the dumbbells back to the starting position.
6. Keep the movement controlled and avoid using momentum.
7. Repeat for the desired number of repetitions.
8. Ensure to maintain correct form throughout the exercise to target the triceps effectively and prevent injury.
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