Lie in your back on the flat bench, feet flat on the ground either side, and bonce at the final. Grasp a dumbbell with both. With elbows slightly bent and kept in, lift the dumbbell up over the in a semi-circle and slowly lower towards floor as far as healthy. Keeping your head down, back flat and elbows in, lift dumbbell go back over your head in tennis shoes semi-circular approach.