· Place the dumbbells at he head of the bench. · Lie facedown on a raised bench; raised enough for your arms to move freely beneath the bench. · Place your toes on the floor in order to stabilise yourself. · Grasp the dumbbells and with a 30 degree bend in your elbows, this is the starting position. · Raise your arms to shoulder height, maintaining a controlled motion. · Return to starting position and repeat.