Slowly bend your elbow, keeping the upper arm stationary, and lower the dumbbell until it is about level with your forehead.
Hold this position for a moment, ensuring your elbow stays in place and doesn't move to the sides.
Then, using your triceps, push the dumbbell back up to the starting position, keeping your arm straight and the movement controlled.
Repeat this exercise for your desired number of repetitions, then switch arms and perform the same steps.
Pro Tip
Controlled Movements: Lower the dumbbell by bending at the elbow until the dumbbell is near your ear. Your upper arm should remain stationary throughout this movement. A common mistake is to move the entire arm instead of just bending at the elbow, which can lead to ineffective exercise and potential injury. Slow and Steady: Avoid rushing the movements. Lower the dumbbell slowly and raise it back up in a controlled manner. This will engage your triceps more effectively and reduce the risk of injury. Don't Overload: Choose a weight that allows you to perform the exercise with proper form and control. Using a weight that's too heavy can lead to improper form and potential