One

Starting Position: Hold a dumbbell within each hand and lie on an incline bench that is set to an incline angle of no greater than 30 degrees.

Two

Extend your arms above you with a slight bend at the elbows.

Three

Now rotate the wrists so that the palms of your hands are facing you. To put a picture to it, your pinkies should be next to each other. This will be your official starting position.

Four

While breathing in, start to slowly lower the arms to your sides while keeping the arms extended. At the end of this movement the arms will be at your sides with the palms facing the ceiling.

Five

Starting to exhale you’ll want to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that your pinkies come back to meet each other again. Only the shoulder joint and wrist should be moving throughout this exercise. There is no motion that happens at the elbow joint.

Six