How to do it
Press your feet firmly into the floor to anchor your torso throughout.
- 1
Lie on a bench with your feet flat on the ground, holding a dumbbell with both hands above your chest.
- 2
Keeping your arms slightly bent, lower the dumbbell back and over your head in an arc motion.
- 3
Bring the dumbbell back to the starting position above your chest.
- 4
Repeat for the desired number of repetitions.
Expert tip
Keep your movements controlled and avoid letting the dumbbell drop too far behind your head to maintain tension on the target muscles.
Common mistakes
- ✕Bending the elbows too much during the arc
- ✕Hips lifting off the bench
- ✕Losing shoulder blade contact with bench