Starting Position: Holding a dumbbell in the palms of both hands, lie on your back on a flat bench with your feet firmly placed on the floor. Slowly lift the dumbbell off your chest. Straighten your elbows until the dumbbell is positioned directly above your face and is hanging from your hands, vertically to the floor.
Downward Phase: Inhale. Slowly and carefully, bend your elbows. Then lower the dumbbell behind your head.
Upward Phase: Exhale and slowly return to your start position while maintaining the position of your torso on the bench.
Try to avoid your elbows flaring out. Keep your elbows within a few inches of each other throughout the exercise.