dumbbell lying one arm press

Instructions

1. 1

   Step 1: Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground.

2. 2

   Step 2: Hold the dumbbell at shoulder level with your palm facing forward.

3. 3

   Step 3: Press the dumbbell upward until your arm is fully extended.

4. 4

   Step 4: Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.

5. 5

   Step 5: Repeat for the desired number of repetitions, then switch to the other arm.