Select the appropriate weight of the dumbbells. Lie on a bench with 30º of inclination. If is not, adjust the bench to get it. Sit down on the bench with a dumbbell in each hand on either side of your hips. You should use a prone grip. Contract your pelvic floor and core while keeping your chest up.
Lift the dumbbells in front of you until your hands are just above your head while you exhale. Return to the starting position in a smooth movement while you inhale.TIPS: While your are doing the exercise, move only the arms, make sure you don't move any other part of your body. The exercise key is quality over quantity. The trick is to perform the exercise using proper form.