Extend your arms fully at a 90-degree angle from your body, palms facing inwards, this is your starting position.
Slowly bend your elbows, lowering the dumbbells in a controlled motion behind your head until your forearms and biceps touch.
Pause for a moment at the bottom of the movement, then extend your arms back to the starting position, keeping your upper arms still throughout the exercise.
Repeat this process for the desired number of reps, ensuring your movements remain slow and controlled to maximize muscle engagement.
Pro Tip
Appropriate Weight: Select a weight that is challenging but manageable. It's a common mistake to use too much weight, which can lead to improper form and potential injuries. Start with a lighter weight and gradually increase as your strength improves. Controlled Movement: The key to this exercise is slow, controlled movements. Avoid the mistake of rushing through the reps. Lower the dumbbells slowly behind your head, keeping your elbows close to your head. Then, extend your arms back to the starting position without locking your elbows. This controlled movement will maximize