Grab a dumbbell with both hands and position it over your head at arms length. You may require assistance if you are using a heavy dumbbell. Your palms should be facing inwards. This is your starting position.
While keeping your upper arms close to your head and perpendicular to the floor, lower the the dumbbell down behind your head until your forearms are touching your biceps. Your upper arm should remain stationary while performing this movement.
Pause briefly and they slowly begin to lift the dumbbell back to its starting position by using your triceps.