Set up your seat. Sit on a bench with back support (adjusted to about 90 degrees). Plant your feet firmly on the floor for stability.
Position the dumbbells. Hold a dumbbell in each hand and bring them up to shoulder level. Your palms should be facing forward, and your elbows should be bent and pointing down and slightly outward.
Brace and press. Brace your core and press both dumbbells straight up overhead until your arms are fully extended. Avoid arching your lower back excessively as you push.
Control the descent. Slowly lower the dumbbells back down to the starting position at shoulder level, maintaining control of the weight the entire time.
Repeat. Pause briefly at the bottom before pressing the weight back up for the next repetition.