Dumbbell retraction with one hand while lying down

Lie down on a horizontal bench as shown in the figure, holding a dumbbell in your hand. The hand with the dumbbell is pressed to the top of the thigh. The palm grabs the dumbbell with a neutral grip. As soon as you lie down, help yourself with a push of the upper thighs and bring the dumbbell in front of you. Stretch your hand up, watch the grip. Hold on to the bench for support with your free hand. This will be your starting position. The arm with the dumbbell should be slightly bent at the elbow to avoid excessive strain on the biceps. As you inhale, begin to lower your dumbbell arm in a wide arc to the side until you feel a stretch in your chest muscles. Hint: remember, only the shoulder joint is in motion. As you exhale, return your hand to its original position along the same trajectory, straining your chest, pause for a second. Complete the required number of repetitions. Change your hand and repeat the exercise. Variations: As you do this exercise, you can rotate your wrist so that your palm is facing forward.