Sit on an upright chair that has a back support, holding a dumbbell in each hand with an overhand grip and with both feet firmly on the floor. Raise the dumbbells so they are directly in front of your face, palms facing you and elbows locked together. This is the start position. As you exhale, keep one arm still and pull the other elbow apart, turn your palm outwards and in one smooth motion push the dumbbell up and directly over your head by extending your arm. Think about initiating the push from your elbow as opposed to your hands. Reverse the movement as you slowly return to the start position, inhaling as you do so. Now repeat the movement with the opposite arm. Keep alternating arms for the required number of reps (or time).