STARTING POSITION:
Select the appropriate weight of the dumbbell and find a preacher bench. Grab the dumbbell with your right hand with a supinated grip and sit on the bench. Your chest and your upper arm should be positioned against the pads. Hold the dumbbell in front of your chin with your elbow flexed. Contract your pelvic floor and core.
MOVEMENT:
Slowly lower the dumbbell until your elbow is fully extended while you inhale. Using your biceps bend your elbow to move the dumbbell up until your biceps is fully contracted while you exhale. 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 elbows joint, make sure you don't move any other part of your body.