Select the appropriate weight of the dumbbells. Grab the dumbbells with a neutral grip at shoulder width apart and lie on a flat bench. Fully extend the arms so that they are perpendicular to the floor. Contract your pelvic floor and core.
Start lowering the dumbbells only moving the forearms until the dumbbells almost touches your ears while you inhale. Return to the starting position in a strong movement by extending your arms while you exhale.TIPS: Maintain the elbows in when you perform the exercise. While your are doing the exercise, move only the elbows joint, make sure you don't move any other part of your body.