Lie face-down on one flat bench, extend your arms by the side of your torso and parallel to the floor, hold one dumbbell in each hand, elbows close to your torso, palms facing to your thighs. That is your starting position
Keep your torso stationary and arms straight with a slight bend at elbows but locked. Remove your arms in a semicircular motion and rotate your palms together until dumbbells are in front of your head touching each other and palms become to facing down
Return dumbbells back in the same semicircular motion
Tips:
You should keep your arms extended and parallel to the floor during the process
Keep two dumbbells at the same and immovable height from the floor during the process
