* Sit upright on a bench and hold a dumbbell in each hand, at chest level. Keep your palsm facing your body, as if you are performing a dumbbell curl.

* Raise the dumbbells upwards while simultaneously rotating your palms until they face forwards, until your arms are fully extended straight above you.

* After pausing briefly, lower the dumbbells while rotating your palms back towards you, back to the starting position.

* Repeat for reps.