Select the appropriate weight of the dumbbells. Stand straight with your feet shoulder width apart and with a dumbbell in each hand on either side of your hips. You should use a supine grip. Contract your pelvic floor and core while keeping your chest up. Move the hands to your sides until your arms are parallel to the floor.
Lift the dumbbells up as much as you can towards the roof 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.