Lie flat on a bench with your feet firmly planted. Hold a dumbbell in each hand, arms extended toward the ceiling, palms facing away from your head, and elbows pointing out to the sides.

Keeping your upper arms stationary, slowly lower the dumbbells inward towards the center of your chest. Allow your forearms to move, lowering the dumbbells until they are just above your sternum or as far as your flexibility allows.

Exhale and use your triceps to push the dumbbells back up to the starting position, fully extending your arms. Perform the desired number of repetitions, keeping a controlled and deliberate pace.