Instructions:

1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
2. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and your arms extended straight up over your chest.
3. Slowly lower the dumbbells down towards your chest, keeping your elbows close to your body.
4. Pause for a moment at the bottom, then push the dumbbells back up to the starting position, fully extending your arms.
5. Repeat for the desired number of repetitions.