Starting Position: Lie across a flat bench. Be sure only your upper back makes contact with the bench. Lift the weight overhead, and hold it at arm's length over your face.
Don't let your liips rise up as the dumbbell is lowered behind your head—keep your hips in the same low spot.
The Exercise: Without raising your hips, lower the dumbbell, in an arc. slowly, while you breathe in very deeply. When you reach a fully stretched position, hold it for a quick count of one, and then raise the weight back up, in an arc, and exhale deeply.
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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.