<ul>
<li>Sit on a bench with your back straight and feet flat on the floor.</li>
<li>Hold a dumbbell with both hands, positioning it overhead with your arms fully extended.</li>
<li>Keep your upper arms close to your head and elbows pointing forward.</li>
<li>Lower the dumbbell behind your head by bending your elbows, ensuring your upper arms remain stationary.</li>
<li>Extend your elbows to lift the dumbbell back to the starting position, fully straightening your arms.</li>
<li>Squeeze your triceps at the top of the movement.</li>
<li>Repeat for the desired number of reps.</li>
</ul>
<p>&nbsp;</p>