Instructions:
- 1Start by sitting on a bench with the dumbbell in one hand. Your palm should be facing inwards.
- 2Bend at your elbow, extending the dumbbell behind you until it's about head level.
- 3Slowly lift the dumbbell back up by extending your arm, until it's fully extended. Try to keep your arm close to your head throughout the exercise.
- 4Hold for a moment at the top before lowering the weight.
- 5Repeat the process with the other arm.
Tips:
- This exercise should be performed in a smooth, controlled motion.
- Make sure to keep your shoulders relaxed and avoid moving them during the exercise.
- Focus on using your triceps, not your back or shoulders, to lift the weight.
- Always start with a lower weight to assess your ability before moving onto heavier weights.