Sit on a bench with feet close to each other

Hold the dumbbells in each hand by your side

Use an overhand grip (palms facing your body)

Raise your left arm straight out in front of your body with your palm facing the floor, until the arm is just above parallel to the floor

Keep a slight bend in your elbow

Hold for a second at the top of the movement, and slowly lower the dumbbell back to the starting position

Repeat this movement using your right arm