Lie along a bench holding one dumbbell in both hands above your chest, arms nearly straight. Lower the weight in an arc behind your head until you feel a stretch through the chest and lats, then pull it back over your chest.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
2 to 3 sets of 8 to 12 slow reps, leaving about 2 reps in reserve.
Check your grip before every set and cup the inner plate with both palms so the weight cannot slip through toward your face. Lower only as far as your shoulders allow without the ribs flaring, and finish by lowering the dumbbell to the floor rather than sitting up with it overhead.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.