PREPARATION
1.Sit on the end of the bench,
  with a dumbbell on either side.

2.Keeping your back flat, lean
  forward from the waist and take
  a dumbbell in each hand.

3.Raise the dumbbells to the front
  of your shoulders, palms facing
  each other. Your elbows should
  be high and your upper arms
  close to your body. Breathe in.

EXERCISE
1.Keeping your elbows high,
  breathe out as you straighten
  your arms, pressing the
  dumbbells out behind you.

2.Hold briefly, then breathe in as
  you return the weights to your
  shoulders.

Do not contract your neck: keep
your head in line with your spine
throughout the exercise.

MAINLY FOR: Triceps