Sit in a sturdy chair with both of your feet flat on the floor and your back pressed firmly against the chair back.

 

Grasp a dumbbell in each hand and hold the dumbbells at your sides, palms in.

 

Raise both elbows to at least shoulder height, maintaining about a 45-degree bend in your elbow joints throughout the exercise.

 

Slowly lower to the starting position, and repeat the exercise for the recommended number of sets and repetitions.