1) Lie face up on a flat bench, holding a dumbbell above you at arms length with your hands cupping the inner plate. Arms should be perpendicular to the floor
2) Keep a slight bend in your elbows, inhale deeply, squeeze shoulder blades together and slowly lower the weight in an arc until arm becomes parallel with the floor
3) Pause briefly at the bottom before driving the weight back up, keeping arms fixed throughout and exhaling forcefully at the halfway point. Pause again when arms return to perpendicular, squeezing your lats before beginning next rep.
Primary muscles used:
Secondary muscles used: