Instructions:

1. Lie flat on a bench with your head at one end and your feet planted firmly on the ground.
2. Hold a dumbbell with both hands and extend your arms straight above your chest.
3. Keeping your arms straight, slowly lower the dumbbell behind your head in an arc-like motion.
4. Pause for a moment, then raise the dumbbell back to the starting position.
5. Repeat for the desired number of repetitions.