Select the appropriate dumbbelland place it on the floor in front of you.

Bending at the knees and keeping your back straight, squat down and pick up the dumbbellwith a neutral grip (palmfacing inward) using your left hand. Your feet should be around shoulder width apart.

Get into the starting position by keeping your back straight, bending slightly at the knees and bending over at the waist. Your torso should almost be parallel to the floor.

Tuck your leftupper armclose to your torso and bend at the elbows, forming a 90 degree angle with your upper armand forearm.

You can place your right hand on your knee for stability. This is the starting position.

Moving only at the elbow, raise the dumbbellbehind you until your armis fully extended.

Pause, and then lower the dumbbellback to the starting position.

Repeat this movement for desired reps and then repeat with your right arm.

Exercise Tips:

Focus on moving the weight with your triceps, keeping control of the weight as you slowly lower the dumbbells back to the starting position.

Keep your body as still as possible, moving only your forearms.

Keep your head up and eyes forward throughout the exercise.