Lie perpendicular across a flat bench with only your upper back and shoulders supported, feet flat on the floor.
Hold a single dumbbell with both hands, palms pressing against the inner side of the top weight plate, arms extended above your chest.
Keep a slight bend in your elbows throughout the movement.
Lower the dumbbell slowly behind your head in an arc until you feel a deep stretch in your chest and lats.
Pause briefly at the fully stretched position, then pull the dumbbell back over your chest in the same arc.
Squeeze your chest and lats at the top and repeat for the desired number of reps.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10-12 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 12 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 12-15 reps with heavier dumbbell | Strength, high intensity/volume |