How to perform it

1. 1

   Lie flat on a bench with your back and head supported, and your feet flat on the ground.

2. 2

   Hold a dumbbell in one hand with an underhand grip, and extend your arm straight up above your shoulder.

3. 3

   Keeping your upper arm stationary, slowly lower the dumbbell behind your head by bending your elbow.

4. 4

   Pause for a moment at the bottom, then extend your arm back up to the starting position.

5. 5

   Repeat for the desired number of repetitions, then switch arms.

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