Grab a the set of dumbbells you want to use and sit on the end of a flat bench with your knees together.

Place the dumbbells between your feet and the end of the bench.

Lean over until your chest is resting on your thighs (or as far as you can go).

Grasp the dumbbells with your palms facing inward and pick them up of the floor. This is the starting position for the exercise.

Keeping your arms slightly bent and rotating at the shoulders only, slowly raise the dumbbells up following a semi-circle path.

Raise them as high as they can go, and squeeze your shoulder blades together.

Pause, andthen slowly lower the weight back to the starting position.

Repeat for desired reps.

Exercise Tips:

Try not to use too much momentum to move the weight up.

For added intensity, always pause at the top of the movement and squeeze your shoulder blades together.

Do not let the dumbbells touchat any point during the exercise.