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