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 with both hands and extend your arms straight up above your head.

3. 3

   Slowly lower the dumbbell behind your head, keeping your elbows close to your ears.

4. 4

   Pause for a moment, then raise the dumbbell back up to the starting position.

5. 5

   Repeat for the desired number of repetitions.

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