1. Stand with your feet shoulder-width apart and knees slightly bent for stability.
2. Hold a dumbbell with both hands, your palms facing upward, and your fingers wrapped around the bar.
3. Begin with the dumbbell over your head, arms extended but not locked.
4. Slowly bend your elbows, lowering the dumbbell behind your head without moving your upper arms. Keep your elbows close to the side of your head.
5. Lower the weight as far as comfortably possible, aiming for your biceps to be close to your forearms.
6. Pause briefly at the bottom of the exercise.
7. Press the dumbbell back up to the starting position by extending your elbows while squeezing your triceps.
8. Repeat the movement for the desired number of repetitions.
Keep your core engaged and your back straight throughout the movement to avoid arching and putting unnecessary stress on your spine. Ensure that the movement is controlled to maximize the activation of the triceps muscles.
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