Things You'll Need:
- Pair of dumbbells
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Step 1
Stand with your feet shoulder width apart. Do not lock your knees.
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Step 2
Hold a dumbbell in each hand. The backs of your hands should be facing forward. The dumbbells should not be so heavy as to cause you to strain or distort your body while you are holding them.
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Step 3
Raise your arms until your forearm forms a right angle with your upper arm. This motion should be smooth and controlled. Keep your upper arm as close to your side as possible. Do not rotate your arm. The backs of your hands should still be visible.
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Step 4
Lower your arms back to your sides. Do not drop them quickly. Keep your movements steady and slow. You can repeat this exercise as many times as you like. Most trainers recommend three sets of 10 to 20 repetitions.
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Step 5
Hold one dumbbell over your head with both hands. Do not lock your elbows; hold it by one end.
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Step 6
Lower the dumbbell behind your head. Keep your upper arms as straight as possible.
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Step 7
Raise the dumbbell back to the starting position. You can repeat this exercise as many times as you wish. Use a slightly lighter weight than you usually use for triceps exercises to make sure that you do not damage your elbows.
