Select the appropriate weight of the dumbbells. Lie back on a fitball moving your arms to hold the dumbbells with a neutral grip just above you with your elbows slightly bent. Your trunk should be parallel to the floor. Retract your shoulder blades rising your chest up.
Start lowering the dumbbells only moving the forearms until the dumbbells almost touches your forehead while you inhale. Return to the starting position in a strong movement by extending your arms while you exhale.TIPS: While your are doing the exercise, move only the elbows joint, make sure you don't move any other part of your body. If you are a beginner at this exercise, use a spotter. If no spotter is available, then be conservative with the load that you use. Make sure your shoulder blades are always retracted.