Raise the dumbbell above your head until your arm is fully extended, keeping your elbow close to your head and perpendicular to the floor.
Slowly lower the dumbbell in a semicircular motion behind your head until your forearm touches your bicep. Make sure to keep your upper arm still and your elbow fixed in place.
Use your triceps to return the dumbbell back to the starting position, fully extending your arm above your head.
Repeat the exercise for the desired number of repetitions and then switch to the other arm.
Pro Tip
Controlled Movement: Slowly bend your elbow to lower the dumbbell behind your head. The movement should be controlled and fluid. Avoid jerking or using momentum to lift or lower the weight as this can lead to injury and won't effectively target the triceps. Keep Your Elbow Still: A common mistake is to move the entire arm during the exercise. The only part of your arm that should be moving is your forearm. Your upper arm and elbow should stay in place. This helps to isolate the triceps and makes the exercise more effective. Full Range of Motion: Make sure to fully extend your arm at the top of the movement and fully bend your elbow at the bottom. This ensures that