· Sit on a flat bench, feet point forward with your abs drawn in. · Grasp a dumbbell in each hand with your palm facing towards your body · Bend your elbows to 90 degrees and raise both your arms to the starting point in line with your shoulders. · With a steady controlled motion raise your arms up while straightening your elbows while rotating your forearms so that your palms now face away from your body. · Bring the dumbbells closer together but do not fully extend your elbows. · With a controlled motion lower the dumbbells to the starting position at your shoulders.