Extend your arms fully above your chest, keeping your elbows slightly bent to prevent strain.
Slowly lower one dumbbell at a time, bending your elbow to bring the dumbbell down to the side of your head.
Pause for a moment, then push the dumbbell back up to the starting position.
Repeat the same movement with the other arm, and continue alternating arms for the desired number of repetitions.
Pro Tip
Controlled Movement: Lower the weights slowly in a controlled manner, bending at the elbow until the dumbbells are near your ears. Avoid the common mistake of rushing through the movement or using momentum, which can lead to injury and less effective muscle engagement. Keep Elbows Stationary: Your elbows should remain stationary throughout the exercise, only your forearms should move. A common mistake is to move the entire arm, which can put undue strain on your shoulders and limit the effectiveness of the exercise on your triceps. Full Extension: Extend your arms back to the starting position without locking your elbows. This ensures that your muscles are under tension throughout the entire movement. Avoid the mistake of