dumbbell lying extension (across face)

Instructions

1. 1

   Step 1: Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.

2. 2

   Step 2: Hold a dumbbell with both hands and extend your arms straight up above your chest, palms facing each other.

3. 3

   Step 3: Keeping your upper arms stationary, slowly lower the dumbbell in an arc behind your head until your forearms are parallel to the ground.

4. 4

   Step 4: Pause for a moment, then contract your triceps to bring the dumbbell back to the starting position.

5. 5

   Step 5: Repeat for the desired number of repetitions.