Position

Lie on a bench with your feet flat on the floor and a dumbbell held with both hands directly above your chest.

Movement

• Lower the dumbbell behind your head while keeping your arms straight and your core engaged.
• Raise the dumbbell back to the starting position by contracting your back and chest muscles.

Breathing

Exhale as you raise the dumbbell and inhale as you lower it back down.

Tips

• Keep your arms straight and avoid bending your elbows during the movement.
• Focus on engaging your back and chest muscles to lift the weight rather than using momentum.
• Use a controlled motion and avoid swinging the weight to prevent injury.