Step by step instructions
Lie face up on a weight bench or the floor, legs extended up to the ceiling, holding dumbbell with both hands, arms extended straight up over midline of chest.
Engage abs. Keeping torso steady, hold dumbbell in right hand and open both arms to the sides of shoulders with elbows soft (arms should hover just above the floor if on the ground). Return to start and repeat on the opposite side to complete one rep.