Select the appropriate weight of the dumbbell. Sit on a chair. Grab the dumbbell and place your right forearm on the table, letting your hand hang outside the table. You should use a neutral grip.
Fully lift the dumbbell as high as you can making sure you don't move any other part of your body. Return to the starting position in a smooth movement. Repeat the movement for the specified amount of repetitions, then switch sides and repeat the exercise.TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.