1- Hold a dumbbell and lie back with upper back on a bench and feet firm and flat on the ground.
2- Raise the dumbbell holding it with both hands from one side of it, while thumbs surrounding the handle, and arms extended above the chest.
3- From this starting position, lower the dumbbell beyond head until arms are almost in line with body, elbows slightly bent.
4- Pause for a second and pull the dumbbell back up to the starting position, and repeat.
Tips and advises:
1- Begin with light weights and perform movements slowly to avoid injuries.
2- Avoid bending too much at the elbows.