1 - Lie on a flat bench or the floor with a dumbbell in one hand and your feet planted for stability.
2 - Press the dumbbell up so your working arm is extended above your shoulder, with your palm facing inward.
3 - Keep your upper arm mostly still and bend your elbow to lower the dumbbell diagonally across your body toward the opposite shoulder or upper chest.
4 - Pause briefly when you feel a stretch in the triceps, keeping the movement controlled and your wrist neutral.
5 - Extend your elbow to drive the dumbbell back to the starting position without letting your upper arm drift.
6 - Complete the desired number of repetitions, then switch arms and repeat on the opposite side.
7 - Avoid using momentum or rotating your torso; keep the tension focused on the triceps.
