How to perform it

1. 1

   Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.

2. 2

   Hold a dumbbell in each hand with a neutral grip (palms facing each other) and your arms extended straight up over your chest.

3. 3

   Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body.

4. 4

   Pause for a moment at the bottom, then push the dumbbells back up to the starting position, fully extending your arms.

5. 5

   Repeat for the desired number of repetitions.

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