<ul>
<li>Stand up straight, holding a dumbbell with both hands, arms extended overhead.</li>
<li>Keep your elbows close to your ears, and lower the dumbbell behind your head by bending your elbows.</li>
<li>Pause when your forearms are parallel to the floor.</li>
<li>Slowly straighten your arms to lift the dumbbell back to the starting position.</li>
<li>Repeat for the desired number of repetitions.</li>
<li>Ensure your upper arms remain stationary throughout the movement.</li>
<li>Engage your core to maintain balance and avoid arching your back.</li>
<li>Breathe in as you lower the dumbbell and breathe out as you lift it.</li>
</ul>