Stand with your feet shoulder-width apart. Do not lock your knees.
Hold a dumbbell in each hand. The backs of your hands should be facing forward. The dumbbells should not be so heavy as to cause you to strain or distort your body while you're holding them.
Raise your arms until your forearm forms a right angle with your upper arm. This motion should be smooth and controlled. Keep your upper arms as close to your sides as possible. Do not rotate your arm. The backs of your hands should still be visible.
Lower your arms back to your sides. Do not drop them quickly. Keep your movements steady and slow. You can repeat this exercise as many times as you like. Most trainers recommend three sets of 10 to 20 repetitions.
Hold one dumbbell over your head with both hands. Do not lock your elbows. Hold the dumbbell by one end.
Lower the dumbbell behind your head. Keep your upper arms as straight as possible.
Raise the dumbbell back to the starting position. You can repeat this exercise as many times as you wish. To avoid damaging your elbows, use a slightly lighter weight than you usually use for triceps exercises.