Instructions

1. 1

   Lie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and form a 90 degree angle from your torso and the floor.

2. 2

   The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position.

3. 3

   Now, inhale and slowly lower the dumbbells until they are near your ears. Be sure to keep your upper arms stationary and your elbows tucked in.

4. 4

   Then, exhale and use your triceps to return the weight to the starting position.