Instructions:

1. Sit on a bench with your back straight and feet flat on the ground.
2. Hold a dumbbell in each hand with your palms facing forward and arms fully extended.
3. Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders.
4. Once your forearms are vertical, rotate your wrists so that your palms are facing forward.
5. Press the dumbbells overhead until your arms are fully extended.
6. Lower the dumbbells back down to the starting position by reversing the movement.
7. Repeat for the desired number of repetitions.