Sit down on a back (better with back support). Take a dumbbell firmly with both hands and hold it with extended arms over your head. With your palms facing upward and holding the weight of the dumbbell, slowly lower the weight behind your head.

• Always keep your elbows close to your head
• Move only the forearms

Диаграмата показва най-натоварваните мускули при това упражнение.