Select the appropriate weight of the dumbbells. Find a wall to do the exercise and put a fitball between your low back and the wall. Rest your body on the fitball. Slightly bend your knees. Contract your pelvic floor and core while keeping your chest up.
Without bending the elbows, lift the weights until the arms are parallel to the floor while you exhale. Return to the starting position with a smooth movement while you inhale. During the ascent, move the dumbbells slightly in front of you.TIPS: While your are doing the exercise, move only the arms, make sure you don't move any other part of your body. The exercise key is quality over quantity. The trick is to perform the exercise using proper form.