Grab hold of suitable weight dumbbells and take a seated position at the end of a flat bench. With dumbbells upright on the thigh muscle just above your knee cap and palms facing each other, slowly lower your torso back until it is flat on the bench. Keep your core tight and your feet flat on the floor, press the dumbbells directly up so that your arms are fully extended above your chest and the palms face inward. This is the starting position.
Commence the movement by bending at the elbows to lower the dumbbells toward your ears. The elbow acts as a hinge joint - the upper arms should remain stationary and the movement comes only from the forearms. You should feel a large stretch through the triceps. Inhale through the movement.
When the elbows have reach their maximum range of motion and before the dumbbells hit your side head, reverse the movement by pushing up through the triceps and extending the arms back to the starting position, exhaling as you do.