Exercise Advice: Lie on your left side on a flat bench and grasp a dumbbell with your right hand, palm down. Keep your right elbow tucked in tightly to your side at your waist with your forearm and the dumbbell draped down and across your waistline near your belly button. To execute this movement, simply raise the dumbbell up toward the ceiling to where your forearm becomes parallel to the floor at the top of the movement. Hold for a one-count at the top and then return to the start position and repeat for the desired amount of repetitions. Once finished with your right arm, repeat with the left arm. Be sure to keep your elbow tucked tightly to your side throughout the movement.