Lie on your back on a weight bench. Hold a dumbbell in each hand (start with a very light weight to warm up, and then move to a higher weight). Your palms should be facing up. Hold your arms straight out to your sides (your arms and your body should be like a linear pair). Your arms should decline and your hands should be a little below your body. Slowly bring the weights up to where they meet over your chest. You should keep your arms mostly straight, but with slight bends in your elbows. Bring them back down to the started position slowly and carefully. Then repeat to movement.