A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Finisher
4m
6 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
Shapes and strengthens triceps for toned, defined upper arms.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
45s
How to Perform
- 1.Hold a single dumbbell or water bottle with both hands.
- 2.Raise it overhead, elbows close to your ears.
- 3.Bend elbows to lower the weight behind your head.
- 4.Extend arms to lift back to start.
Pro Tips
- •Keep elbows stationary and close together.
- •Exhale when lifting, inhale when lowering.
- •Perform the motion slowly for better muscle control.
Equipment
Single Dumbbell or Water Bottle
Safety
Avoid arching the lower back; engage your core.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.