How to perform it

1. 1

   Sit on a bench with your back straight and feet flat on the ground.

2. 2

   Hold a dumbbell in one hand and place your other hand on the bench for support.

3. 3

   Raise the dumbbell overhead, keeping your upper arm close to your head and your elbow pointing forward.

4. 4

   Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary.

5. 5

   Extend your arm back up to the starting position, fully straightening your elbow.

6. 6

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

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