Select the appropriate weight of the dumbbells. Stand up straight 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 elbows maintaining the grip while you exhale. Return to the starting position in a smooth movement while you inhale.TIPS: While your are doing the exercise, move only the elbows joint, make sure you don't move any other part of your body.