Instructions:

1. Lie on a decline bench with your head lower than your feet and hold a dumbbell in each hand, palms facing each other.
2. Extend your arms fully, keeping your elbows close to your head.
3. Lower the dumbbells slowly behind your head, bending your elbows.
4. Pause for a moment, then raise the dumbbells back to the starting position.
5. Repeat for the desired number of repetitions.