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 your body and arms extended down by your sides.
3. Keeping your arms straight, raise one dumbbell in front of you until it is parallel to the ground.
4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
5. Repeat with the other arm.
6. Alternate between arms for the desired number of repetitions.