- Hold a dumbbell overhead.
- Flex at the elbows until the dumbbell is behind your head.
- Then extend your elbows until the dumbbell is back in the starting position.
- Start by standing with your feet shoulder-width apart and holding a dumbbell in one hand.
- Bend at the waist and place your opposite hand on your knee for support.
- From this starting position, extend your arm backwards so that the dumbbell is behind your body.
- Make sure to keep your elbow close to your body and your core engaged throughout the movement.
- Stand with feet shoulder-width apart and the plate in front of the torso, palms facing forward.
- Curl the plate up to the front of the shoulder while keeping the elbows close to the body.
- Rotate the palms to face forward and press the plate overhead, locking out the arms.
- Lower the plate back behind the head to the starting position of a tricep extension.
- Push the plate back up overhead, then lower it back to the starting position and repeat for desired reps.
- Stand or sit with a weight plate in your hands, arms extended straight above your head
- Lower the weight plate behind your head by bending at the elbows.
- Keep your elbows close to your head and shoulders relaxed.
- Push the weight plate back up to starting position, extending your arms fully.
