Step 1: Lie down with your left side on a flat bench. Rest your left forearm on the bench or lay with your left arm out in front off the bench.
Step 2: Grab a dumbbell in your right hand and let hang down in front of body off the bench. Palm should be turned toward body and elbow slightly bent. This is the starting position.
Step 3: Begin exercise by raising the dumbbell up until is above your shoulder, due this without changing the bend in your elbow. Pause, then lower dumbbell back down slowly to starting position.