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Muscles worked

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How to do it

1. Lie on a flat bench with a light dumbbell in each hand.
2. Have the dumbbells over your torso with your elbows slightly bent and palms facing one another.
3. Bring your shoulders back, engage your abs, and slowly move the weights to the sides of your hips as you turn your wrists to point at the ceiling.
4. Take a breath and move the dumbbells to your sides in large arc motions.
5. Move the weights from your hips to behind your head, where you have to pause for a moment.
6. Return the dumbbells to the starting position in the same arc motion to hip level, exhaling near the end of the repetition.
7. Take another breath and move the dumbbells behind your head again.