STARTING POSITION:
Select the appropriate weight of the dumbbells. Get on your knees in front of a flat bench. Grab the dumbbells using a supine grip at shoulder width apart and place your forearms on the bench. Let the hands hanging in front of your with the dumbbells.
MOVEMENT:
Fully flex your wrists raising the dumbbells while you exhale. 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.