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, pull your elbows apart and turn your palms outwards and in one smooth motion push the dumbbells up and directly over your head by extending your arms. Think about initiating the push from your elbows as opposed to your hands. Reverse the movement as you slowly return to the start position, inhaling as you do so. Repeat for the required number of reps (or time).