Select the appropriate weight of the dumbbells. Sit down on a bench with a dumbbell in each hand on either side of your hips. You should use a neutral grip. Retract your shoulder blade.
Without bending the elbows, lift the weights until the arms are parallel to the floor while you exhale. Return to the starting position with a smooth movement while you inhale. During the movement, move the dumbbells slightly in front of you.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.