* Sit down on a flat bench with the dumbbells on your lap

* Raise the dumbbells up to shoulder height by kicking your knees up.

* While holding the dumbbells in place,lie down on the bench with your arms fully extended and the weight directly above your shoulders.

* Lower the weights by bending your elbow until the dumbbells are positioned to the side of your head. Make sure your elbows stay inplace and that you slow your descent as the weight approaches your head.

* Pust the dumbbells back up to the starting position.

* Repeat for reps.