This exercise is great for your shoulders and your triceps. To perform this exercise you will need two dumbbells and a flat bench or a chair.
Sit on a flat bench or a chair. Your feet are shoulder width apart, flat on the floor, forming 90 degree angle in knees. Place dumbbells in your hands and hold them in front of your upper chest level. Your palms face your body and your elbows are flexible.
Extend your elbows by raising dumbbells. Press and internally rotate should