dumbbell seated bent arm lateral raise

Sit on a bench with your back straight and feet flat on the ground. Hold a dumbbell in each hand with your palms facing your body and your arms bent at a 90-degree angle. Keeping your elbows bent, raise your arms out to the sides until they are parallel to the ground. Pause for a moment at the top, then slowly lower your arms back down to the starting position. Repeat for the desired number of repetitions.