1 - Lie flat on a bench with your feet planted firmly on the ground, holding a dumbbell in one hand directly above your shoulder with your arm fully extended.
2 - Place your free hand on your abdomen or let it hang to the side to allow your torso to rotate slightly and challenge your core stability.
3 - Slowly lower the dumbbell in a controlled arc toward the side of your chest, keeping your elbow at roughly a 45-degree angle from your torso.
4 - Pause briefly when the dumbbell is just above your chest, ensuring your shoulder blade is retracted and your core is braced.
5 - Press the dumbbell back up in a controlled arc to the starting position until your arm is fully extended, squeezing your chest at the top.
6 - Complete all reps on one side before switching to the opposite arm.
7 - Maintain a neutral wrist throughout the movement and avoid rotating your torso excessively to compensate for the unilateral load.
