How to perform it

1. 1

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

2. 2

   Hold a dumbbell with both hands, palms facing down, and extend your arms straight up overhead.

3. 3

   Keeping your upper arms close to your head and elbows pointing forward, slowly lower the dumbbell behind your head by bending your elbows.

4. 4

   Pause for a moment, then extend your arms back up to the starting position.

5. 5

   Repeat for the desired number of repetitions.

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