Elevate IGF be laying on your side arm directly above your shoulder other arm kind of out in front of you a little bit for a little bit support to keep you from tipping over nice and slow drop that hand above your head and pull it right back over top of that shoulder just keep those lungs open nice fluid full range of motion drop that dumbbell over your head as far as you can go just don't let it touch  Elevate IGF ground try to keep..