Position yourself for this exercise by sitting down on an exercise bench that has a back support with a dumbbell in each hand. Place the dumbbells upright on your upper thighs when you are seated. Raise the dumbbells to shoulder height (I do this by kicking up my thighs) and rotate your wrists so that both of your palms are facing forward in order to assume the starting position. In order to execute the exercise, push the dumbbells upwards from the starting position until your arms are locked and the dumbbells are nearly touching over your head. After briefly pausing at the top contracted position, slowly lower the weight back into the starting position. Repeat for the prescribed number of repetitions.
