Sit upright on a bench, holding a dumbbell in each hand with an overhand grip and with both feet firmly on the floor. Your arms should be by your sides. This is your start position. Brace your core, keep a neutral spine and look straight ahead as you extend your arms out to your sides and guide the weight up. Be sure to maintain a slight bend in your elbows at all times. Exhale as you do so. Your arms should come to parallel with the floor. Pause, then slowly lower the weight back to the start position, inhaling as you do so. Repeat for the required number of reps (or time).