Stand or sit with a dumbbell, cable, or resistance band
Keep your core tight and back straight
Raise your arms overhead or position your elbows by your sides, depending on the variation
Keep your elbows close to your head or body
Bend your elbows to lower the weight in a controlled motion
Stop when your forearms move back without letting your elbows flare out
Extend your elbows to lift the weight back up
Squeeze your triceps at the top
Repeat for the desired number of reps
Keep the movement slow and controlled throughout