Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your palm should face inwards. Bend at your elbows keeping them in a static position throughout the movement, slowly lowering, focusing on keeping the dumbbells under control and down until you feel a slight stretch in the back of the upper arm. Return the dumbbells up to the start position. Breath out on the pushing phase and in on the return phase.
Take great care with this one if you do not have much experience with it. Lower the weight slowly and tentitively on the first few reps keeping the dumbbells wide as not to collide with the sides of you head on the way down.
Perform one set of 10 - 15 reps
Back flat, Head on bench and Abs tight, Feet flat on the floor.