- Sit or stand upright holding a dumbbell overhead with one hand, arm fully extended, and core braced to keep your lower back neutral.
- Bend your elbow to lower the dumbbell behind your head under control, keeping your upper arm stationary and feeling a deep stretch in your triceps.
- Extend your arm to press the weight back overhead to the starting position, squeezing your triceps at the top before repeating.
Tips
- Keep your upper arm vertical and pointed straight up throughout the movement so that only your forearm moves.
- Lower the dumbbell at a controlled pace until you feel a full stretch in your triceps, then press back up without rushing through the bottom of the movement.
- Press your non-working hand against the side of your working upper arm to help keep it from drifting forward during the set.
Common mistakes
- The upper arm tilts forward or to the side as the dumbbell descends, so the elbow is no longer pointing straight up at the bottom of the movement.
- The lower back arches noticeably as the dumbbell is lowered, causing the torso to lean back rather than staying upright.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
