1 Arm Standing Pronated

Stand with a suitably weighted dumbbell in your right hand, keeping the arm straight, directly above your shoulder, with your palms facing forward.

START	MIDDLE REAR	FINISH

Keeping your upper arm vertical, smoothly lower the weight down towards your left shoulder, taking your arm behind your head, taking care not to hit yourself with the weight.

Focus on keeping the movement smooth and under control, keeping your upper arm vertical, with your elbow pointing out to your side, close to your head.

Always make sure that any locking collars are securely fastened, it is best to perform this exercise with fixed weights that are small in size.