<div class="flex max-w-full flex-col flex-grow">
<div class="min-h-[20px] text-message flex w-full flex-col items-end gap-2 break-words [.text-message+&amp;]:mt-5 overflow-x-auto whitespace-pre-wrap" dir="auto" data-message-author-role="assistant" data-message-id="066c0157-bce8-4095-9376-38b8a60cf1ec">
<div class="flex w-full flex-col gap-1 empty:hidden first:pt-[3px]">
<div class="markdown prose w-full break-words dark:prose-invert light">
<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, while keeping your upper arms 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>
</div>
</div>
</div>
</div>
<div class="mt-1 flex gap-3 empty:hidden -ml-2">
<div class="items-center justify-start rounded-xl p-1 flex">&nbsp;</div>
</div>