1. Grab a pair of dumbbells with an overhand grip and hold the weights in front of your thighs with your palms facing your body.
2. Keeping the weights as close to your body as possible, pull the dumbbells up toward your chest. Your elbows should remain flared out during the movement. When the dumbbells are at chest level (and not your chin), pause for 1-2 seconds, then lower the dumbbells back to the starting position.