Sit on the bench with a dumbbell in each hand. Slowly raise the dumbbells above your shoulders so your upper arms are parallel with the floor and your elbows point to the sides and form a 90-degree angle. Your palms should face forward.
Continue to slowly raise the dumbbells until your arms are straight but not locked. Hold your shoulder blades together as you raise the dumbbells, and keep the weights in front of you. Pause at the top, then slowly return to the start position. Count one-two-three-four on the upward motion, one-two on the pause, and one-two on the return. One-two-three-four. One-two. One-two.
When you are comfortable with the exercise, gradually increase the weight of the dumbbells until you can do 8 to 10 repetitions using proper form. Once you can achieve 12 or more repetitions, increase the weight to bring you back to the 8-to-10-repetition target zone.