Select the appropriate weight of the dumbbell. Sit down on a bench, grab the dumbbell with your right hand and place the elbow against the internal part of your thigh. Your arm should be straight and perpendicular to the floor.
In a strong movement, fully bend your elbow while you exhale. Return to the starting position in a strong movement while you inhale. Repeat the movement for the specified amount of repetitions and then switch sides and repeat 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.