Getting Started

• 1

  Grab a single dumbbell and stand upright with your feet shoulder-width apart.

• 2

  Lift your arm up so that your elbow is bent at a 90° angle with your forearm pointing straight up.

• 3

  Keep your upper arm close to your side and your elbow in, then lower the dumbbell behind your head as far as you can.

• 4

  Squeeze your triceps and push the weight back up to the starting position.

• 5

  Repeat the movement for the desired number of reps, then switch arms.