Stand or sit with a single dumbbell held overhead with both hands, gripping the inner plate or handle.
Extend your arms fully overhead, keeping your elbows close to your head and pointing forward.
Lower the dumbbell behind your head by bending at the elbows, keeping your upper arms stationary.
Continue lowering until you feel a deep stretch in your triceps, with the dumbbell behind your head.
Extend your elbows to press the dumbbell back up to the starting position overhead.
Keep your core braced and avoid arching your back throughout the movement.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10-12 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 8-10 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 6-8 reps | Strength, high intensity/volume |