Lie flat on a bench with your feet firmly planted. Hold a dumbbell in each hand, arms extended toward the ceiling, palms facing each other.

Keeping your upper arms stationary, slowly lower the dumbbells down toward the sides of your head. Allow your forearms to move, lowering the dumbbells until they are just above your forehead or as far as your flexibility allows.

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.