Lay back on the bench and extend your arms straight up towards the ceiling, keeping the weights directly above your shoulders.
Slowly bend your elbows, lowering the weights down towards your ears; ensure your elbows remain stationary and only your forearms move.
Pause when your elbows are at a 90-degree angle, then push the weights back up to the starting position, fully extending your arms but not locking your elbows.
Repeat these movements for your desired number of reps, ensuring to maintain control of the weights throughout the entire exercise.
Pro Tip
**Grip and Elbow Alignment**: Hold the dumbbell with both hands, using a diamond-shaped grip (thumbs and index fingers touching). Begin with your arms fully extended above you, perpendicular to the floor. Ensure that your elbows are close to your head and pointed forward throughout the exercise. Allowing them to flare out can lead to shoulder strain and reduce the effectiveness of the exercise on the triceps. **Controlled Movement**: Lower the dumbbell behind your head slowly and with control, keeping your upper arms stationary. This movement should only involve your forearms. Avoid the mistake of moving your whole arm or using momentum to lift the weight, as this can lead to injury and reduces the focus on the triceps. **Full Extension