STARTING POSITION:
Select the appropriate weight of the dumbbells. Sit on a bench with a dumbbell in each hand on either side of your hips and bend your elbows slightly. You should use a supine grip. Contract your pelvic floor and core while keeping your chest up.
MOVEMENT:
Lift the dumbbells to your sides until your arms are just above your head while you exhale. Return to the starting position in a smooth movement while you inhale. While your are doing the exercise, move only the arms, make sure you don't move any other part of your body.
TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.