START: Lie on a flat bench and hold a dumbbell in one hand, palm facing down. Extend your elbow so the dumbbell is straight up toward the ceiling.
MOVE: Without letting your upper arm move (it should continue pointing straight up), bend at the elbow to bring the dumbbell down across your body toward the opposite side of your chest. Stop your downward motion when your elbow reaches 90 degrees — don't let the dumbbell touch down to your chest — and reverse to bring your arm back up into the start position.
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The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.