• Hold a dumbbell and stand with your feet shoulder-width apart, a slight bend in your knees

• Raise the dumbbell over your head, arm extended straight up towards the ceiling, palm facing the wall in front of you

• Slowly lower the dumbbell behind your head, bending at the elbow while keeping your upper arm stationary

• Stop when your elbow bends to a 90-degree angle, until the bottom of the dumbbell sits at the base of your skull, just above your traps

• Pause, then slowly push the dumbbell back towards ceiling by straightening your elbow (keeping upper arm stationary)

• Pause, squeeze, and repeat for reps before switching to the other arm

Alternative Exercises: Overhead Cable Extension, Overhead Dumbbell Extension, Overhead Barbell Extension