Select the appropriate weight of the dumbbells. Stand up straight, place your back and arms against a wall with a dumbbell in each hand on either side of your hips. You should use a neutral grip. Contract your pelvic floor and core while keeping your chest up.
Contracting your biceps, fully bend your elbow supinating your hand while you exhale. Return to the starting position in a smooth movement while you inhale and alternate with the other arm.TIPS: While your are doing the exercise, move only the elbow joint, make sure you don't move any other part of your body.