Select the appropriate weight of the dumbbells. Sit on a bench with back rest with a dumbbell in each hand on either side of your hips. You should use a neutral grip. Contract your pelvic floor and core while keeping your chest up. Bend your elbows around 90º and lift the dumbbells to your sides until your arms are parallel to the floor.
Without moving any other part of the body, do an external rotation of your right shoulder to lift the dumbbell until the arm is perpendicular to the floor. Return to the starting position with a smooth movement while you inhale and alternate 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.