Select the dumbbells you would like to lift.
Sit down on bench holding dumbbells in your lap.
Lay back on bench and push dumbbells into starting position.
Control the descent of dumbbells as you lower them.
Once your arms are parallel with the ground push the dumbbells back up and return to original starting position. Repeat this range of motion until all reps are completed. Lower dumbbells to chest and sit back up on bench.