Extend your arms upward until they are straight, keeping your elbows close to your head and your hands slightly narrower than shoulder-width apart.
Slowly lower the bar behind your head while maintaining the position of your upper arms, bending only at the elbows until your forearms touch your biceps.
Pause for a moment at the bottom of the movement, then push the bar back up to the starting position, extending your arms fully but without locking your elbows.
Repeat this movement for the desired number of repetitions, ensuring to maintain control of the bar throughout the entire exercise.
Pro Tip
Controlled Movement: When lowering the bar, bend your elbows and do so in a slow and controlled manner. Avoid rushing the movement or using momentum to lift the bar. This is a common mistake that can lead to injury and doesn't effectively engage the triceps. Elbow Position: Keep your elbows close to your head throughout the exercise. A common mistake is to let the elbows flare out to the sides which can put unnecessary strain on the shoulder joints and doesn't target the triceps as effectively. Full Range of Motion: Lower the bar until it's about level with your forehead, or slightly below, then press the bar back up to the starting position. This