<ul>
<li>Stand or sit with a dumbbell in one hand, held overhead with your arm fully extended.</li>
<li>Keep your upper arm close to your head, with your elbow bent and pointing forward.</li>
<li>Lower the dumbbell behind your head by bending your elbow, while keeping your upper arm stationary.</li>
<li>Extend your elbow to raise the dumbbell back to the starting position, fully straightening your arm.</li>
<li>Squeeze your triceps at the top of the movement.</li>
<li>Complete the desired number of reps, then switch arms and repeat.</li>
</ul>
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