1. Stand up straight with your feet shoulder-width apart. Hold a dumbbell in one hand with your arm extended over your head, palm facing inward.
2. Keep your upper arm close to your head and perpendicular to the floor. This is your starting position.
3. Slowly bend your elbow to lower the dumbbell behind your head while keeping your upper arm stationary.
4. Lower the weight until your tricep is fully stretched, and your forearm is just below parallel to the floor.
5. Using only your tricep, extend your arm to raise the dumbbell back to the starting position.
6. Squeeze your tricep at the top of the movement for a second.
7. Repeat for the desired number of reps.
8. Switch arms and perform the same number of reps with the other arm.
Ensure your movements are controlled, and focus on using your tricep muscles to move the weight rather than relying on momentum. Keep your core tight throughout the exercise to maintain balance and protect your spine.
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