How to Do It Step-by-Step
- Stand or sit upright on a bench. Hold a dumbbell with one hand and use your other hand to support your arm if needed.
- Lift the dumbbell overhead, palms facing up, and lower it carefully behind your head.
- Keep your elbows steady and extend your arm fully upwards, feeling the triceps work.
- Lower the dumbbell in a slow, controlled motion behind your head again. Do not let your elbows flare outward.
- Keep your back straight. Only your elbows should bend and extend; avoid moving your shoulders.
- Pick a weight that allows for proper control and smooth movement.
What Muscles Does It Work?
- Triceps Brachii
