1. Setup: Lie flat on a bench with your feet flat on the floor, holding a dumbbell with both hands.
2. Grip: Grasp the dumbbell with an overhand grip, holding it above your chest.
3. Starting Position: Engage your core and keep your back flat on the bench.
4. Execution: Lower the dumbbell behind your head with a slight bend in your elbows, keeping your arms extended.
5. Return: Raise the dumbbell back to the starting position above your chest. Repeat for the desired number of reps.