· Lay on a flat bench with your head at one end and your feet planted firmly on the floor. · Grasp a dumbbell in each hand with palms facing up. · Raise dumbbells over your body. Your arms will be pointed towards the ceiling. · While keeping your upper arms and elbows still, lower the dumbbell slowly over your face bending only your elbow. · Slowly raise the dumbbell back to the starting position and repeat with your other arm.