1st step: First, find something flat, stable, and low enough so that you can stably rest your hand on or grip while your body can be nearly parallel, level, with the floor or ground such as a four legged chair that you can support yourself while doing this exercise without a bench. Once you found something stable to support your weight on, place the dumbbells near it so that they will be close enough to pick up once you start the exercise; then stand in front of and far enough away from the chair or stable object so that when you place one of your hands on it, your upper body will be nearly level, parallel, with the floor or ground making an approximate 90 degree bend at the hips so that your upper body is about parallel to the floor, or your body, at the hips, may be at a 45 degree angle if the stable object you are using is higher than normal chair height or depending on how long your arms are. Keep both legs slightly bent the entire time.
2nd step: Once you are standing at this distance, place your feet shoulder width apart and in-line with each other or step one foot forward so that it is closer to the chair or stable object while both feet are still shoulder width apart to help make yourself more stable; then place your hand onto the chair or stable object to support your body weight and keep your balance while keeping your feet in the same position they are at. If you choose to put one foot further away, back away from, and one close to the stable object, the hand of the foot that is closer to the stable object is the hand that you should place, and brace yourself, on the stable object, and then you will lift with dumbbell with the hand that is on the side of the foot that is furthest away from the stable object. Remember to keep your back as naturally straight as possible. It is up to you whether you want to keep both feet in-line and shoulder width apart or one foot forward and the other foot slightly back a little while both feet are shoulder width apart.
Remember to do the foot position that is most stable and comfortable for you that is described above.
3rd step: Next, reach down and pick up the dumbbell with the free hand that is not firmly resting or gripping the chair or stable object and hold it firmly. The palm that is on the bench should stay on the bench and the palm of the hand that is holding the dumbbell should be facing inward, toward your body, the entire time until you are finished doing the exercise for this arm and have set the weight back on the floor.
4th step: As you keep your back as naturally straight as possible while it is anywhere from parallel, 90 degrees, to the floor or 45 degrees to the floor, keep your feet shoulder width apart and in-line with each other or feet shoulder width apart with one foot forward and closer to the chair or stable object and the other slightly back and away from the chair or stable object, while firmly holding the wait, lift your elbow to your side at the same level of your rib cage. Your elbow joint should be making approximately 90 degree angle between your upper and lower arm while next to your ribs and side. Your lower arm, forearm, should be perpendicular, pointing, to the floor while your elbow is held near your ribs. This is the starting position. This is the beginning of the repetition.
5th step: Now breathe out as you extend your lower arm, forearm, so that the weight moves in an arching motion back and away from the starting position so that the dumbbell moves towards your butt and lower back until it is in-line, close to, or just above your butt/lower back. Squeeze at the top of the contraction for a moment. This is the positive movement of the repetition. This is the middle of the repetition.
6th step: After squeezing for a moment, slowly lower the weight while breathing in back down to the starting position. This is the negative movement of the repetition. This is the end of the repetition.
Repeat steps 4 through 6 until you have finished the number of repetitions for the day for this exercise for that arm.
7th step: In order to do the other tricep you will have to stand back up at the same distance you were at from the chair or stable object with your feet shoulder width apart and in-line with each other or move the other foot that wasn't forward, forward while keeping both feet shoulder width apart, and then lower yourself back down and support your weight on the chair or stable object with your other hand to do your other arm. If you choose to put one foot further away, back away from, and one close to the stable object, the hand of the foot that is closer to the stable object is the hand that you should place, and brace yourself, on the stable object, and then you will lift with dumbbell with the hand that is on the side of the foot that is furthest away from the stable object. Remember to keep your back as naturally straight as possible and both knees bent no matter which of those two feet positions you choose to do.
8th step: Next, reach down and pick up the dumbbell with the other hand that is not on the bench and hold it firmly. The palm that is on the bench should stay on the bench and the palm of the hand that is holding the dumbbell should be facing inward, toward your body, the entire time until you are finished doing the exercise for this arm and have set the weight back on the floor.
9th step: As you keep your back as naturally straight as possible while it is parallel to 45 degrees to the floor, while firmly holding the wait, lift your elbow to your side at the same level of your rib cage. Your elbow joint should be making approximately a 90 degree angle between your upper and lower arm while next to your ribs and side. Your lower arm, forearm, should be perpendicular, pointing, to the floor while your elbow is held near your ribs. This is the starting position for the other arm. This is the beginning of the repetition.
10th step: Now breathe out as you extend your lower arm so that the weight moves in an arching motion back and away from the starting position so that the dumbbell moves towards your butt and lower back until it is in-line, close to, or just above your butt/lower back and squeeze at the top of this movement. This is the positive movement of the repetition. This is the middle of the repetition.
11th step: After squeezing for a moment, then slowly lower the weight back down to the starting position while breathing in. This is the negative movement of the repetition. This is the end of the repetition.
Repeat steps 8 through 10 until you have finished the unit of repetitions for the day for this exercise for that arm.
12th step: Once you have finished the number of repetitions required for the other arm, you can lower the weight back down to the place where you picked it up from, and then stand up.