1. Lie on a flat bench with your feet flat on the floor and your back flat against the bench.

2. Grasp a dumbbell in each hand with palms facing away from your body.

3. Lift the dumbbells up to shoulder height, keeping your elbows close to your body.

4. Push the dumbbells up and away from your body until your arms are fully extended.

5. Lower the dumbbells back to shoulder height.

6. Repeat the movement for the desired number of repetitions.