1) Set up the back rest of an adjustable bench to 90°. If a military bench is available, use it instead. Sit on the bench with a pair of dumbbells that are resting upright on top of your thighs.
2) Use your legs to "kick up" the dumbbells and raise them at shoulder height. Rotate your hands so that your palms are facing forward and your shoulders are at your sides and are facing away from your body. Your elbows should be roughly at a 90° angle.
3) Exhale and push the dumbbells upwards until they almost touch at the top. Once at the top of the movement do not fully extend or lock your elbows.
Briefly pause once at the top.
4) Inhale and slowly lower the dumbbells back to the starting position.