1. Lie flat on a bench, with your feet planted firmly on the ground to maintain balance. Hold a dumbbell with both hands above your chest, ensuring your arms are completely straight.
2. Begin with the dumbbell over your chest, palms pressing against the underside of one side of the dumbbell. Your arms should remain straight throughout the entire movement.
3. Inhale and slowly lower the dumbbell in an arc behind your head while keeping your arms extended, stretching the chest and lats.
4. Lower the dumbbell to a comfortable but challenging stretch without letting it touch the floor. Ensure the movement is slow and controlled.
5. Exhale as you bring the dumbbell back up to the starting position above the chest, still moving in a smooth arc.
6. Complete the desired number of repetitions and sets.
Tips: - Keep the movement smooth and don't lock your elbows; keep a slight bend throughout to protect your joints. - Avoid letting your lower back arch significantly during the exercise; engage your abs to maintain a stable torso. - Use a weight that allows for controlled motion, full muscle stretch, and safe handling. - If you feel any pain or discomfort while performing the exercise, stop immediately and seek professional guidance.
---
