Select the appropriate weight of the dumbbells. Sit on a incline bench (around 30º) with a dumbbell in each hand on either side of your hips and place your chest on the backrest. The arms should be perpendicular to the floor and the palms should face each other. Retract your shoulder blade.
Without moving any other part of the body, 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.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.