Instructions:

1. Lie flat on a bench with your feet flat on the ground and your knees bent.
2. Hold a dumbbell in each hand with an overhand grip, palms facing towards your feet.
3. Extend your arms straight up towards the ceiling, keeping a slight bend in your elbows.
4. Slowly lower the dumbbells towards your chest, allowing your elbows to flare out to the sides.
5. Pause for a moment at the bottom, then push the dumbbells back up to the starting position.
6. Repeat for the desired number of repetitions.