You need to place a 30º inclined bench to do the exercise. Select the appropriate weight of the dumbbells. Grab the dumbbells, sit on the bench and rest your chest on the pad. Your head should be higher that the bench. Feet should be on the floor and your arms should be straight.
Retracting the shoulder blades, pull the dumbbells up to the side of your chest while you exhale. While your are doing the exercise, move only the arm, make sure you don't move any other part of your body. Return to the starting position in a smooth movement while you inhale.TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form. Make sure you do all the repetitions in all the range of motion of the exercise.