Instructions:

1. Sit on a bench with a dumbbell in each hand, palms facing forward.
2. Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.
3. Press the dumbbells upward until your arms are fully extended.
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.