Instructions:

1. Sit on an incline bench with a dumbbell in one hand, resting it on your thigh.
2. Lean forward and position your upper arm against the inside of your thigh.
3. Raise the dumbbell to the side, keeping your arm slightly bent and your palm facing down.
4. Continue lifting until your arm is parallel to the floor.
5. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
6. Repeat for the desired number of repetitions, then switch to the other arm.