Getting Started

• 1

  Sit on a bench and hold a dumbbell with both hands at the back of your head with your arms raised overhead and elbows fully bent.

• 2

  Squeeze your triceps, and raise the dumbbell towards the ceiling by straightening your elbows while keeping your shoulders stationary.

• 3

  Hold for a second when arms are fully extended above your head and slowly return to the starting position.

• 4

  Repeat for desired reps.