Raise the dumbbell above your head until both arms are fully extended, keeping your elbows close to your head and perpendicular to the floor.
Slowly lower the dumbbell behind your head while keeping your upper arms still, only bending your elbows.
Pause for a moment when your forearms touch your biceps.
Then, use your triceps to return the dumbbell back to the starting position above your head. Repeat this process for your desired amount of repetitions.
Pro Tip
Controlled Movement: A common mistake is to use momentum to lift the weight, which can lead to injury and less effective workouts. Instead, focus on controlled, slow movements. Lower the weight behind your head, keeping your upper arms still. Then, use your triceps to return the weight to the starting position. Engage Your Core: Another mistake is not engaging the core during this exercise. Keeping your abs tight helps maintain stability, protects your spine, and enhances the effectiveness of the exercise. Avoid Locking Your Elbows: When you extend your arms to lift the weight, avoid fully locking your elbows as it can put unnecessary stress on