Begin in a standing position while your feet are at shoulder-width apart. Take a dumbbell in one hand and then raise it over your head and fully extend both hands. Your palms need to face up. Next, you need to lower the resistance in a semicircular motion behind the head until you touch the biceps with the forearms. Hold the upper arms close to the head and the elbows need to be perpendicular to the floor. The upper arm needs to be static and you should move only the forearms. Breathe in and then raise the dumbbell with the triceps and go back to the primary position. Breathe out.
Triceps dumbbell kickback
Hold a dumbbell in both hands while you keep your back straight and the palms facing the body. Next, bend your knees and the torso forward at the waist. While keeping your head up, your torso needs to be parallel to the floor. Point the forearms toward the floor at a 90-degree angle with the upper arm. The upper arm needs to be static and then you need to lift the weights with the triceps until your arms are entirely extended. Pause for a couple of seconds and then breathe in and gradually lower the dumbbells. Go back to the primary position.
