Lie down on a flat bench and raise ONE dumbbell above your chest with your arm extended. Your other arm will be holding on to the bench for balance. This is your starting position.
Lower the dumbbell down until your upper arm is parallel to the floor. Then, raise it back up again to the starting position. Repeat this movement on one side for the desired or prescribed number of repetitions and then switch and do the other side.
Perform this exercise in a smooth and fluid motion
Don't lock out your arm(s) at the top of the movement
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or select a heavier dumbbell.