- Start with a light dumbbell in your right hand, with your palms facing in towards your body.
- Your right foot should be on the ground; your left knee and your left hand should rest on a bench for support.
- Position your upper arms so that from your shoulder to your elbow is parallel to the floor and stationary at all times. Your elbow should remain in close to your body.
- Your back should be straight and roughly parallel to the floor.
- Extend the dumbbell upwards until your arm is straight and fully extended and your triceps are contracted (flexed). Hold for a brief second flexing your triceps.
- Return the weight to the starting position in a slow, controlled manner.
- Don't move your upper arms at all (shoulder to elbow). Your elbow should be at a 'fixed point' at all times.
- Don't lean, sway, or arch your back.
- Don't cut the movement short. It is very important that you extend the dumbbell up as high as possible flexing your triceps.
- Don't rest very long between alternating arms. One set constitutes separately working both arms. Quickly switch the dumbbell to alternate arm and continue. There is no reason to rest too long between sets (when one set of right and left arm has been completed), because the alternate arm has had a natural rest.
- In order to use proper form, you will have to use lightweights (3 to 10 lbs. For most people).