Sit down on a bench with a pair of dumbbells resting on your thighs. The back support should be set perpendicular to the ground or just slightly tilted back.
Raise the dumbbells up to shoulder height one at a time, using your lower thighs to help kick them up into position. Rotate your hands so that your plams are facing forward.
With your feet firmly planted on the floor and back firmly pressed against the bench, press the dumbbells directly overhead and toward eachother in a slight arching motion until they are just short of touching and your arms are extended above you.
Lower the dumbbells back down to shoulder height, and repeat.
