How to do it
Grip the dumbbell handle firmly and keep your wrist stacked over your elbow.
- 1
Sit on a bench with back support and hold a dumbbell in one hand.
- 2
Extend your arm overhead with the dumbbell.
- 3
Keeping your upper arm still, lower the dumbbell behind your head by bending at the elbow.
- 4
Extend your arm back to the starting position.
- 5
Complete the set on one arm before switching to the other arm.
Expert tip
Ensure your elbow is pointing straight up and avoid letting it flare out to the sides to keep the focus on your triceps.
Common mistakes
- ✕Letting the upper arm drift backward
- ✕Arching the lower back during the extension
- ✕Lowering the dumbbell fast behind the head