Start: Set a bench between the columns of a crossover machine and put a pair of dumbbells on thefloor next to it. Put ankle straps on your wrist and attach them to the low pulleys. Straddle the bench and pick up the dumbbells. Hold them at jaw level with an overhand grip.
Finish: Press the weight straight up over your shoulders. Pause then slowly return to the starting position.
Same setup, but lift with the arm closest to the weight stack, and grab the side of the bench with your opposite hand for balance.