Dumbbell One Arm Floor Press

• Lie on the floor holding a weight to one side, foot flat on the floor on same side, opposite hand bracing against the floor.

• Bend the elbow to bring the weight into the air, palm facing your torso.

• Press weight to above your shoulder, straightening the arm, but not locking it out. Turn the palm to face south on your body. This is your starting position.

• Lower the weight until your elbow touches the floor, upper arm at a max 45 degree angle from your body.

• Press the weight up, punching at the sky above your shoulder.

• If you need to rest, rest in the top position with your dumbbell above your shoulder.