This is an exercise for shoulder strengthening. · Lay face down on a flat bench high enough for your arms to hang down to the floor. · Place a dumbbell at your side. · Your other hand not grasping the dumbbell can be on the floor stabilising your movements. · Grasp the dumbbell in your hand and raise your upper arm to shoulder height. · Keep your arm straight and perpendicular to your chest with a slight bend in the elbow. · In a slow controlled manner lower your arm to starting position.