Dumbbell Lying Single Straight Arm Press on Floor

Lying on the floor with one dumbbell on a straight arm, push it toward the ceiling by reaching the shoulder blade forward; the arm never bends.

How to do it

Setup

Lying on the back, knees bent, one bell held straight up over the shoulder.

Steps

Reach the bell toward the ceiling, lifting the shoulder blade off the floor.
Hold the reach for a beat, elbow locked.
Let the blade settle back to the floor; switch arms after the set.

Common mistakes

Bending the elbow into a press: the arm stays straight; only the shoulder blade moves. Shrugging toward the ear: reach forward, not up to the head. Rushing tiny reps: a slow reach and a full return.

Breathing

Exhale reaching up, inhale lowering.