Lie on a decline bench with a dumbbell in one hand, resting on your chest. Extend your arm straight up, keeping your elbow slightly bent. Lower the dumbbell down towards your shoulder, keeping your elbow close to your body. Press the dumbbell back up to the starting position. Repeat for the desired number of repetitions, then switch arms.
1. Lie on a decline bench with a dumbbell in one hand, resting on your chest.
2. Extend your arm straight up, keeping your elbow slightly bent.
3. Lower the dumbbell down towards your shoulder, keeping your elbow close to your body.
4. Press the dumbbell back up to the starting position.
5. Repeat for the desired number of repetitions, then switch arms.