1) Lie on a flat or incline bench holding a pair of dumbbells that are resting vertically on your chest.
2) Your palms have to be facing away from your face and your elbows flared out.
This is your starting position
3) Exhale and extend your arms outwards so that you lift the weight above your chest. Make sure that you are only moving your forearms and using your elbow joint.
Do not lock your elbows - extend them to the point where they are almost straight but have a slight bend.
4) Inhale and slowly return the weight back to your starting position.