Dumbbell Arm Forward Extended Twist

Stand upright with feet shoulder-width apart, holding a dumbbell in one hand at your side.

Raise the dumbbell straight out to the side with a slight bend in your elbow until your arm is parallel to the floor.

At the top of the movement, gently rotate your wrist to tilt the dumbbell slightly up and down.

Slowly reverse the rotation and lower the dumbbell back to your starting position in a controlled manner.