Select the appropriate weight of the dumbbells. Lie on a flat bench facing the floor. Your legs should be on the bench. Grab the dumbbells with prone grip. Your arms should be perpendicular to the floor.
Lift your right arm in front of you as much as you can while you exhale. Return to the starting position in a strong movement while you exhale. Repeat the movement for the specified amount of repetitions, then switch sides and repeat the exercise.TIPS: While your are doing the exercise, move only the shoulder joint, make sure you don't move any other part of your body. During the descent, focus on slow and controlled movement.