Instructions:

1. Lie down on a decline bench with your feet secured and your head lower than your hips.
2. Hold a dumbbell in each hand and extend your arms straight up above your chest, palms facing forward.
3. Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
4. Push the dumbbells back up to the starting position, fully extending your arms.
5. Repeat for the desired number of repetitions.