Select the appropriate weight of the dumbbells. Find a wall to do the exercise. Put a fitball between your low back and the wall. Stand up straight with a dumbbell in each hand on either side of your hips. You should use a supinated grip. Contract your pelvic floor and core while keeping your chest up.
Contracting your biceps, fully bend your elbows 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 elbow joint, make sure you don't move any other part of your body.