Select the appropriate weight of the dumbbells. Sit on a 30º or 45º incline bench and lie on your right side. Grab the dumbbell with your left hand Rest your head on your right arm for a more comfortable position. With your left elbow in contact with your body, bend it around 90º.
In a semicircular motion, lift the dumbbell towards the roof while you exhale. Make sure you don't bend your elbow. Return to the starting position in a smooth movement while you inhale. Repeat the movement for the specified amount of repetitions and then switch sides and repeat with the other arm.TIPS: While your are doing the exercise, move only the arms, make sure you don't move any other part of your body.