1 - Lie perpendicular on a flat bench with only your upper back and shoulders resting on the bench surface, feet flat on the floor and hips slightly below bench level.
2 - Hold a single dumbbell with both hands by cupping the upper end of the weight, arms extended directly above your chest with a slight bend in the elbows.
3 - Take a deep breath in and slowly lower the dumbbell in an arc motion behind your head, keeping the slight bend in your elbows throughout the movement.
4 - Lower the dumbbell until you feel a deep stretch in your chest and lats, ensuring your hips remain low and your core is engaged.
5 - Exhale and reverse the motion, pulling the dumbbell back up in the same arc to the starting position above your chest.
6 - Squeeze your chest and lats at the top of the movement before beginning the next repetition.
7 - Repeat for the desired number of repetitions, maintaining control throughout the entire range of motion.
