Lie flat on a bench with your head at one end and your feet planted firmly on the ground.
Hold a dumbbell with both hands and extend your arms straight above your chest.
Keeping your arms straight, slowly lower the dumbbell behind your head in an arc-like motion.
Pause for a moment, then raise the dumbbell back to the starting position.
Repeat for the desired number of repetitions.
Activation
Chest
PrimarySets
3–5
Reps
8–12
Rest
60s