1 - Lie down on a bench or a flat surface with your back against it. Hold a dumbbell in each hand with an overhand grip (palms facing up) and your arms fully extended, pointing toward the ceiling.
2 - Position your arms so that they are perpendicular to the ground and parallel to each other. Your palms should be facing each other, and the dumbbells should be directly above your shoulders.
3 - Bend your elbows to lower the dumbbells down towards your forehead. Keep your upper arms stationary and maintain a 90-degree angle between your upper arms and forearms.
4 - Lower the dumbbells until they are close to or lightly touch your forehead. Be cautious not to let them come too close or make contact with your head.
5 - Exhale and extend your elbows to push the dumbbells back up to the starting position. Fully extend your arms without locking your elbows.
6 - Repeat the movement for the desired number of repetitions.
