Proper Positioning
Stand with feet hip to shoulder width apart
As the chest drops, the hips push back
Knees bend following the chest and hips
The back should be almost parallel to the floor
Back straight with a natural arch in the lower back
Head in a neutral position
Grip dumbbells with a neutral grip
Arms at 90 degrees
Triceps parallel to the floor with the forearms perpendicular to it
Keep the elbows pointing directly back with palms facing in
Proper Technique
Keep the elbows in a fixed position
Extend the elbow by pushing the dumbbells back and up
Raise until the arm is straight
Pause at peak contraction
Slowly return to starting position
Essential Tips
Do not use the momentum from the hips
Keep the back straight and not rounded
Avoid moving the elbows with the weight
Avoid swinging
Do not hyperextend the elbows at peak contraction
Brace abdominals, maintaining stability
Breath with the stomach
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