1 - Lie down on a flat bench with your feet flat on the floor and your knees bent. If you find it difficult to maintain stability, you can place your feet on the bench with your knees bent.
2 - Hold a dumbbell with both hands, using a diamond grip (palms against the plates, fingers overlapping or interlocking). Start by holding the dumbbell above your chest with your arms fully extended, elbows slightly bent.
3 - As you inhale, slowly lower the dumbbell behind your head in a controlled arc motion. Keep your arms extended and elbows slightly bent throughout the movement. Continue lowering the weight until you feel a comfortable stretch in your chest and lats.
4 - Exhale and use your chest and lats to pull the dumbbell back to the starting position, directly above your chest. Maintain the same arc motion as you did when lowering the weight.
