Grasp two dumbbells, sit at the end of a flat bench with your legs pressed together. Bend forward and rest your torso on your thighs. Let your arms to hang down with your palms facing each other.
Keeping your torso on your thighs, raise your arms to the sides until your hands are slightly above your shoulders. Your palms should be facing the floor. Keep your arms perpendicular to your torso and a fixed elbow position (10 to 30 angle) throughout the exercise.
Hold this position for a moment and slowly lower your arms back.