How to perform it

1. 1

   Lie flat on a bench with your head at one end and your feet planted firmly on the ground.

2. 2

   Hold a dumbbell with both hands and extend your arms straight above your chest.

3. 3

   Keeping your arms straight, slowly lower the dumbbell behind your head in an arc-like motion.

4. 4

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

5. 5

   Repeat for the desired number of repetitions.

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