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 an underhand grip and extend your arm straight up overhead.

3. 3

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

4. 4

   Pause for a moment, 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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