Lie on your stomach with your arms up over your head.
Hold a dumbbell in each hand.
Lift your head off the ground and squeeze your shoulder blades together.
Raise your arms off the ground, keeping your elbows straight.
Move your arms down and out to the side until they are perpendicular with your body.
Hold briefly and then move your arms back up over your head.
Repeat this movement for the required number of repetitions and then relax back down to the starting position.
