How to do it
Squeeze your glutes to keep your hips anchored flat on the bench.
- 1
Lie on a bench with a dumbbell held in both hands above your chest, arms extended.
- 2
Lower the dumbbell in an arc behind your head, keeping your arms straight.
- 3
Bring the dumbbell back over to the starting position, completing the arc.
- 4
Repeat for the desired number of repetitions.
Expert tip
Keep your movements controlled and avoid arching your back excessively to protect your spine.
Common mistakes
- ✕Bending the elbows as the dumbbell arcs back
- ✕Dropping the dumbbell fast behind the head
- ✕Lifting the head and shoulders off the bench