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 an overhand grip, palms facing away from you.

3. 3

   Extend your arms straight up over your chest, keeping a slight bend in your elbows.

4. 4

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

5. 5

   As you lower the dumbbells, twist your wrists so that your palms face towards you at the bottom of the movement.

6. 6

   Pause for a moment at the bottom, then reverse the movement by pressing the dumbbells back up to the starting position.

7. 7

   As you press the dumbbells up, twist your wrists back to the starting position with palms facing away from you.

8. 8

   Repeat for the desired number of repetitions.

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