Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor. Keep your arm straight and lift the dumbbell out to the side, away from your body. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position. Repeat for the desired number of repetitions, then switch to the other arm.
1. Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor.
2. Keep your arm straight and lift the dumbbell out to the side, away from your body.
3. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
4. Repeat for the desired number of repetitions, then switch to the other arm.