Instructions:

1. Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
2. Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
3. Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
5. Repeat for the desired number of repetitions.