Lying extension
Extend your arms straight up above your chest, ensuring your elbows are slightly bent to avoid strain.
Slowly lower the dumbbells in an arc-like motion towards the sides of your head, bending your elbows as you go, until the weights are level with your ears.
Pause for a moment and then raise the dumbbells back to the starting position by extending your elbows and using your triceps to lift the weights.
Repeat this movement for your desired number of repetitions, ensuring to maintain control of the weights and keeping your elbows in the same position throughout the exercise.
💡 Pro Tip
Proper Grip: Hold the dumbbells directly above your chest with your palms facing each other. Your grip should be firm but not overly tight. A common mistake is to grip too tightly, which can lead to wrist strain. Controlled Movement: Slowly lower the dumbbells until they are near your ears, keeping your elbows at about a 90-degree angle. The key is to move in a controlled, smooth manner. Avoid the mistake of moving too quickly or jerking the weights, which can lead to injury. Elbow Position: Keep your elbows close to your head throughout the movement. A common error is to let the elbows flare out to the sides, which can put unnecessary strain on