<ul>
<li>Sit on a bench with back support, feet flat on the floor.</li>
<li>Hold a dumbbell in each hand, arms at your sides.</li>
<li>Keep your back straight and core engaged.</li>
<li>Raise the dumbbells to the side until your arms are parallel to the floor.</li>
<li>Pause briefly at the top, then lower the weights back to the starting position.</li>
</ul>