Hold a dumbbell with both hands, your palms facing up and your fingers wrapped around the handle, then lift it over your head until your arms are fully extended.
Slowly lower the dumbbell behind your head, bending your elbows to a 90-degree angle, ensuring your elbows are close to your head and your upper arms remain stationary.
Pause for a moment when the dumbbell is at the lowest point, then push the dumbbell back up to the starting position, extending your arms fully but without locking your elbows.
Repeat this movement for the desired number of reps while maintaining control and keeping your core engaged throughout the exercise.
Pro Tip
Proper Grip and Arm Position: Hold a dumbbell with both hands, your palms facing upward, and your fingers wrapped around the handle. Lift the weight above your head until your arms are fully extended. Avoid locking your elbows, as this can lead to joint strain. Your arms should be as close to your ears as possible to target the triceps effectively. Controlled Movement: Lower the weight in a slow, controlled motion behind your head until your forearms touch your biceps. The key here is to keep your upper arms stationary and only move your forearms. A common mistake is to move the entire arm, which can reduce the effectiveness of the exercise and increase the risk of injury. Breathing Technique: