- Sit down on a bench and grasp a dumbbell with both hands and hold it overhead at arm’s length. Tip: a better way is to have somebody hand it to you especially if it is very heavy. This will be your starting position.
- Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
- Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
- Repeat for the recommended amount of repetitions.
Variations:
- You can perform this exercise standing as well but this puts strain on your back especially if you are using heavy dumbbells like 95 lbs or so.
- Another variation is to use an EZ or straight bar instead in which case you will be holding the bar from the inside (around 5 inches between both hands) with the palms facing forward (pronated grip).
- There is also a bar that has parallel bars inside (often referred to as a triceps blaster) and this can also be used for this exercise.
- Finally, a low pulley cable with a rope attachment or bar (straight or EZ) attachment at the end can be used for variety purposes as well.
Video Credit – Fit Girl Nikki LLC
Exercise Caption – Bodybuilding.com