How to perform it

1. 1

   Stand with your feet shoulder-width apart, holding a dumbbell in one hand.

2. 2

   Raise the dumbbell overhead, fully extending your arm.

3. 3

   Keep your upper arm close to your head and perpendicular to the ground.

4. 4

   Slowly lower the dumbbell behind your head, bending your elbow.

5. 5

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

6. 6

   Repeat for the desired number of repetitions.

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