Lie on a flat bench with a dumbbell in each hand and your feet firmly on the ground.
Lift the dumbbells over your chest extending your arms fully with a slight bend in your elbows, this is your starting position.
Keeping a slight bend in your elbows, lower the dumbbells to the floor in an arc like motion.
Slowly return the dumbbells over your chest to the starting position in a controlled motion.
Repeat.