Grab a pair of dumbbells and sit down on the end of a flat bench. Feet flat on the floor and close together.
Let arms hang down along sides at arm’s length with palms facing each other.
Begin exercise by curling dumbbells up to your shoulders. Don’t let your upper arms move. Keep elbows tucked into sides and raise dumbbells as close to shoulders as possible.
Pause, then lower weight back down until your arms are completely straight.