Dumbbell Back Force

Stand with feet shoulder-width apart, holding a dumbbell in each hand with your knees slightly bent and torso hinged forward.

Tuck your upper arms close to your torso, keeping your elbows fixed at your sides to isolate the target muscle.

Engage your triceps as you extend your arms backward until they are straight behind you.

Hold the straight-arm position for a brief moment to maximize triceps contraction.

Slowly bend your elbows to return the dumbbells to the starting position with control.