How to perform it

1. 1

   Lie flat on a bench with a dumbbell in one hand and your arm fully extended above your chest.

2. 2

   Lower the dumbbell in a controlled manner towards your forehead, keeping your upper arm stationary.

3. 3

   Pause briefly at the bottom of the movement, then extend your arm back to the starting position.

4. 4

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

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