Deep tricep stretch with a dumbbell in each hand.
Keep your upper arms still and elbows pointing up. Only the forearms move.
Lowering the dumbbells toward your ears with the upper arms fixed vertical isolates the triceps through pure elbow extension, and the palms-facing grip lets each arm find its natural path, which many lifters find kinder on the elbows than a fixed bar. The lowered position puts the triceps under a deep loaded stretch, the strongest growth signal an isolation move can send. It earns its place as a heavy stretch-focused arm builder to pair with pressing.
Different, in a good way. Independent dumbbells with a neutral grip let each elbow track its own path, which often clears up the elbow ache some lifters get from a fixed straight bar. The trade is a bit more balancing work per arm.
Usually the weight is too heavy, flaring recruits the shoulders to help. Lighten the dumbbells, keep the elbows pointing up at the ceiling, and treat the upper arms as bolted in place from first rep to last.
First check the weight and tempo, fast heavy negatives are the usual culprit. Lower slowly, stop the set before form breaks, and let the neutral palms-in grip do its job. If they still complain, rotate in overhead extensions for a block.
