dumbbell lying single extension

Instructions

1. 1

   Step 1: Lie flat on a bench with a dumbbell in one hand and your arm fully extended above your chest.

2. 2

   Step 2: Lower the dumbbell in a controlled manner towards your forehead, keeping your upper arm stationary.

3. 3

   Step 3: Pause briefly at the bottom of the movement, then extend your arm back to the starting position.

4. 4

   Step 4: Repeat for the desired number of repetitions, then switch arms.