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Set up with shoulders stacked over the working joint, core braced, and a stable base.
1. Hold one dumbbell overhead with both hands, elbows close to your ears.
2. Lower the dumbbell behind your head under control.
3. Extend back to full lockout.
Exhale as you push away from the body, inhale on the way back.
Flaring the elbows too wide, arching the lower back, and rushing the lockout.
Stop the set if you feel joint pain rather than muscle fatigue; keep the movement controlled.
Beginner: Use lighter weight and a partial range.
Intermediate: As described.
Advanced: Add a pause at the bottom stretch.