· Lie flat on a bench with your head hanging slightly over the end and your feet flat on the floor.
· Hold a dumbbell with both hands, keep your elbows in throughout the exercise.
· Starting with your arms fully extended over your chest, slowly lower the dumbbell in an arc over your head and towards the floor.
· Pull the dumbbell back up to chest height in a slow controlled manner and return to starting position.
· Repeat.
