Lay back on a bench with knees bent and feet on the floor or on the bench, slight arch in back. Start with the dumbbells above your chest- extended but not totally locked out.

Your palms are facing each other, lower the dumbbells down by your sides until they are about chest level, then in an “arch motion” push them back up to starting position.

Weight Recommendations:

Beginner: 5-10lb dumbbells

Intermediate: 12-20lb dumbbells 

Advanced: 125-40+lb dumbbells

*Modification: you can use cables, or a machine for these as well!