Lie flat on a bench or the floor with a dumbbell in each hand
Extend your arms straight above your chest, palms facing each other
Keep your upper arms still and elbows pointed upward
Slowly bend your elbows to lower the dumbbells toward the sides of your forehead
Lower until your forearms are near parallel to the floor or the dumbbells are close to your head
Pause briefly at the bottom
Extend your elbows to raise the dumbbells back to the starting position
Keep your wrists neutral and controlled throughout the movement
Repeat for the desired number of reps
Use a weight that allows full control and proper form