<ul>
<li>Stand with your feet shoulder-width apart, holding a dumbbell in one hand.</li>
<li>Bend forward at the hips, keeping your back straight and your torso parallel to the floor.</li>
<li>Bend your elbow to bring the dumbbell close to your side, with your upper arm parallel to the floor.</li>
<li>Extend your elbow to push the dumbbell back, fully straightening your arm.</li>
<li>Squeeze your triceps at the top of the movement.</li>
<li>Slowly return the dumbbell to the starting position by bending your elbow.</li>
<li>Complete the desired number of reps, then switch arms and repeat.</li>
</ul>
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