Lay flat on a bench with either a set of dumbbells in each hand OR 1 dumbbell held horizontally. Extend arms above head/chest & slowly bend the elbows, lowering the dumbbells towards the top of your head & slightly behind your head & then reverse the movement back to starting position. Keep the elbows in tight the entire time.

Weight Recommendations:

Beginner: 5-7lb dumbbells

Intermediate: 10-15lb dumbbells

Advanced: 20-40+lb dumbbells